Level 1 is the entry level into the program and focuses on Stability and Cardiopulmonary, in order to make sure the body is in a healthy enough condition to commence a more varied training program.
On completion of this level you will already be in the top 5% of the population.
Sub Max VO2 Max Test
Using a treadmill and heart rate monitor walk as fast as you can for 1 mile or 1.61 kilometers with a good straight posture.
Record your final heart rate in the last 10 seconds of your walk and the time it took to complete it.
Formula
Figure 1: 0.388 x Age
Figure 2: 0.17 x Weight
Figure 3: 3.265 x Duration
Figure 4: 0.156 x Heart Rate
Total Score: Fig 1 + 2 + 3 + 4 = X
VO2 Max: 139.168 – X
(Milligrams per Minute)
+ 6.318 for Males
Shoulder Wall Slide
Front Plank
Squat Depth
Body Row Hold
Prone Knuckle Hold
Ball of Foot Balance
Side Plank