- Take your training up a notch and boost performance with high-intensity phase 3 exercises.
- As intensity levels rise be sure to maintain good posture and form.
- Add a heart rate monitor and/or activity tracker to monitor progress.
- Watch Zone Training 101 to customize your training zones.

Perform:
- Up to 1-3x per week
- As a warm up or throughout the day

Tips:
- Stay low to the mat
- Focus on sitting your hips back
- Keep your core braced

Improves:
- Balance
- Posture
- Energy levels
- Spatial awareness
- Performance
- Coordination
- Immunity
- Mood