Phase 1 - GOATA Groundwork: Decompression

1. Phase 1 Program Outline

   2 lessons

   1. Groundwork Modifications
   2. Week-by-Week: Phase 1 Training Plan

2. Stage 1

   4 lessons

   1. Training Plan
   2. Child Rockers
   3. Hip Series
   4. Toe Tuck Rockers

3. Stage 2

   6 lessons

   1. Training Plan
   2. Good Morning Rocker
   3. Rocker Fly
   4. Side to Side Rocker
   5. Crawl
   6. Half Kneeling

4. Stage 3

   7 lessons

   1. Training Plan
   2. Elbow Curls
   3. Forward Circles
   4. Reverse Circles
   5. Band Over and Back
   6. Band Frontside Pull Apart
   7. Band Backside Pull Apart