21 DAY RESILIENCE CHALLENGE

GENERAL INSTRUCTION:

1. Each movement starts with the breath. Breath dictate tempo.
2. Avoid locking your joints.
3. Move smoothly. Noise is for performance.
4. Tension is a tool. Use the right amount. Less is more.
5. Technical: perform each workout three times a week. Preferably with a day in between.

WEEK 1

1. WALK ON YOUR FISTS
   • 30 double steps forward and backwards while you are facing downward and your body is parallel to the ground.
   • 30 double steps forward and backwards while you are facing upwards and your body is parallel to the ground.
   • 30 double steps side to side on the wall facing away from the wall and with your arms overhead.
2. ROLLING
   • 10 rolls forward and back from the knees.
   • 10 rolls side to side from the knees.
   • 10 rolls turning left and right from the knees.
3. HANGING
   • Hang on the bar and air walk forward 30 double steps
   • Hang on the bar and air walk backwards 30 double steps
   • Hang on the bar and inhale bringing your shoulders into their sockets and release on the exhale. Repeat 30 times.

WEEK 2

1. WALK ON YOUR FISTS
   • 40 double steps going sideways while you are facing downward and your body is parallel to the ground.
   • 40 double steps going sideways while you are facing upwards and your body is parallel to the ground.
   • 40 double steps up and down to your waist height on the wall facing away from the wall and with your arms overhead.
2. ROLLING
   • 20 rolls forward and back from a squat.
   • 20 rolls side to side from a squat.
   • 20 rolls turning left and right from a squat.
3. HANGING
   • Hang on the bar and air walk forward 40 double steps
   • Hang on the bar and twist your hips to each side 40 times
   • Hang on the bar and inhale bringing your shoulders into their sockets and your shoulder blades together and release on the exhale. Repeat 40 times.

WEEK 3

1. WALK ON YOUR FISTS
   • 50 double steps forward and backwards while you are facing downward and your body is parallel to the ground.
   • 50 double steps forward and backwards while you are facing upwards and your body is parallel to the ground.
   • 50 double steps up and down to your waist height on the wall facing away from the wall and with your arms overhead.
2. ROLLING
   • 30 rolls forward and back from a standing position.
   • 30 rolls side to side from a standing position.
   • 30 rolls turning left and right from a standing position.
3. HANGING
   • Hang on the bar and air walk forward 50 double steps
   • Hang on the bar and twist your hips to each side 50 times
   • Hang on the bar and inhale bringing your shoulders into their sockets and your shoulder blades together and release on the exhale. Repeat 50 times.