7. Power Moves

About This Lesson

Power Moves is one of the four core In The Zone Peak Performance Skills. This lesson introduces balance, breathing, and centeredness as foundations for poised readiness for action and coordinated, efficient movement.

The lesson develops these principles through the Position of Strength, Power Breathing, and practical exercises for balanced, coordinated movement.

A key skill introduced in this lesson is Power Breathing, which helps support full-body movements such as lifting, pulling, and other activities that require strength and coordination.

You will learn:

• Position of Strength: Develop a balanced, centered posture using stomach and thigh power
• Power Breathing: Coordinate Soft Stomach Breathing and Hard Stomach Breathing and exhale into the exertion during movement.
• Your Back Safety Zone: Learn how to protect your back during everyday movements with the Watch Your Back program
• Prolonged Power Breathing: Learn how to maintain stomach power when movement takes you outside your Back Safety Zone

Through these skills, you learn to apply Power Moves to sports, exercise, and daily life while developing balance, breathing, and greater readiness for action.

All In The Zone Skills Training Lessons

• 1. In The Zone Skills Training – Introduction
• 2. Relaxed Moves
• 3. Soft Stomach Breathing
• 4. Position of Comfort and Relaxation Therapy
• 5. Autonomic Nervous System
• 6. Relaxed Flow vs Stress and Tension
• 8. Power Breathing Routine
• 9. Polyvagal Theory 1 – Introduction
• 10. Polyvagal Theory 2 – Mind-Body Integration
• 11. Polyvagal Theory 3 – The Vagus Nerve
• 12. Social Learning Theory 1 – Introduction
• 13. Social Learning Theory 2 – How To Maximize Success
• 14. Social Learning Theory 3 – How Perception Shapes Behavior
• 15. Social Learning Theory 4 – Expanding Constructs
• 16. Social Learning Theory 5 – The Language Of Science
• 17. Social Learning Theory 6 – Internal and External Locus of Control
• 18. Social Learning Theory 7 – Reward Value & Self-Navigation
• 19. Social Learning Theory 8 – Become A Self-Learner
• 20. Social Learning Theory 9 – Self-Navigation
• 21. Social Learning Theory 10 – Applying SLT
• 22. Social Learning Theory 11 – Be Your Own Coach
• 23. Social Learning Theory 12 – Reward Value
• 24. Social Learning Theory 13 – Behavior Potential
• 25. Social Learning Theory 14 – Expectancy
• 26. Social Learning Theory 15 – Psychological Situation
• 27. Elastic Moves
• 28. Basic Stretching Routine
• 29. Advanced Stretching Routine
• 30. Total Readiness Routine
• 31. Focused Moves
• 32. Healthy Back Exercises – Section One
• 33. Healthy Back Exercises – Section Two
• 34. Healthy Back Exercises – Section Three
• 35. Healthy Back Exercises – Advanced Back Routine
• 36. Position of Strength Transfers
• 37. Polyvagal Theory 4 – Expectancy and Neuroception
• 38. Polyvagal Theory 5 – Integration
• 39. Skills Review
• 40. Welcome To The Mulry Method
• Foundational Research & Theoretical Sources