Phase One develops posture, breathing, balance, coordination, aerobic capacity, and discipline.

No heavy weights. No ego. No shortcuts.

Athletes earn Phase Two.

WEEK 1–2: AWARENESS & CONTROL

Theme: Learn how to move, breathe, and listen

Workout A

  • Warm-Up

    • Walk 10 yds → fast walk back (3 rounds)

    • Marching high knees (20 steps)

    • Arm circles + posture check

  • Movement Foundation

    • Bodyweight squat to box – 3×10

    • Reverse lunges – 2×8 each leg

    • Single-leg balance (eyes forward) – 3×20 sec

  • Conditioning

    • Jog 20 sec / walk 40 sec × 6

  • Cool Down

    • Hamstring stretch

    • Deep nasal breathing (2 min)

Workout B

  • Warm-Up

    • Straight-leg kicks (10 yds × 2)

    • Light jog 1 lap

  • Movement Foundation

    • Wall sits – 3×20 sec

    • Push-ups (knees if needed) – 3×6–10

    • Plank – 3×20 sec

  • Conditioning

    • Fast walk 1 lap / slow walk 1 lap × 3

  • Cool Down

    • Calf stretch

    • Breathing reset

Workout C

  • Warm-Up

    • Jump rope or pogo jumps (2×30 sec)

  • Movement Foundation

    • Ladder walk-through (1 foot each box)

    • Step-backs with balance hold – 2×8

  • Conditioning

    • Shuttle walk/jog (10 yds) × 6

  • Cool Down

    • Stretch + short discipline talk