Submit training videos for feedback and accountability in the Intro to Peak Harmony Training Locker Room.

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Exercise #1: Building the Midline

5 minutes per day. You can do more. Go off sensation.

You can roll up a towel very tight and use that instead of a plyo ball if plyo ball is too hard.

You can also try a mini football but the plyo ball is best.

Link to Sample Plyo Ball

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Exercise #2: Banded Neck work

4 Positions:

• Top of the Skull
• Base of the Skull
• Lower Neck
• Mouth

Aim for at least 3 minutes in each position. Fine to take breaks if you get tired.

Link for Looped Band

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Exercise #3: Learning to Retract the Toes

Bird on a Branch - 3 Minutes 1x/day 5x/week

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Exercise #4: Tongue Functionality

Normal Tongue Posture

Tongue Mudra

The Swallow, Suction, and Suckling

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Exercise #5: Learning to Puff the Chest

Towel Retractions 3 minutes 1x/day 5x/week

Hand Hold 3 minutes 1x/day 5x/week

Wall Hops (Single Hand 1 minute each & Double Hand 2 minute) 1x/day 5x/week

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Exercise #6: Learning to Create Air

Areas covered:

• Soft Palate Rising and Nose Flare
• The Hands
• The Arch
• The Knee
• The Groins
• The Armpits
• The Wings

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Exercise #7: Building the Tree

Many exercises for you to play with.

Start with stationary and build up to dynamic.

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