Phase 1 - GOATA Groundwork: Decompression

1. Phase 1 Program Outline

   2 lessons

   1. Groundwork Modifications
   2. Week-by-Week: Phase 1 Workout Guide

2. Stage 1

   5 lessons

   1. Week-by-Week Outline
   2. Hip Stretch Rocker
   3. Hip Stretch
   4. Child Rockers
   5. Toe Tuck Rockers

3. Stage 2

   10 lessons

   1. Week-by-Week Outline
   2. Hip Stretch Rocker
   3. Hip Stretch
   4. Child Rockers
   5. Good Morning Rocker
   6. Rocker Fly
   7. Side to Side Rocker
   8. Crawl
   9. Toe Tuck Rocker
   10. Half Kneeling

4. Stage 3

   7 lessons

   1. Week-by-Week Outline
   2. Elbow Curls
   3. Forward Circles
   4. Reverse Circles
   5. Band Over and Back
   6. Band Frontside Pull Apart
   7. Band Backside Pull Apart