Morning
Say out loud 10 things I am grateful for
Affirmations
Drink some water to start the internal systems
5 minutes visualizing my perfect life. Using emotion senses and sights
Start an audio to accompany the learning.
Day 1
20 minutesbreathing work
*10 minutes Tensing and relaxing in different positions and waves
*Breathing through the body and the pulse
20 minutes body movement starting
*10 minutes of working with the wall cleaning my alignment and freedom of movement (wall squats as well!)
*Rolls standing to ground to standing
20 minutes whip work to clean myself and use the tool
Day 2
20 minutes breathing work
* 15 minutes work on push ups, sit ups, leg raises overhead and squats working on prolonging the breath phases work and work on variations of the drills
* 5 minutes jumping around
20 minutes body work
* 120 double steps on the fists on all 4 variations
* rolling continuously on the ground
20 minutes knife work to survive and clean myself
Day 3
20 minutes breathing work
* 4 extra slow push ups, sit ups, leg raises and squats to clean and strengthen the body and mind
* Breath holding while moving or standing still to relax and clean myself of fear
20 minutes movement:
* 10 minutes moving with eyes closed
* juggling with a water bottle or metal balls
20 minutes: Extra slow shadow fighting (efficiency and effectiveness)
ON April I am working on knife and whip alternating. (movement and relaxation)
Next month stick and chain (wholeness and power)
Cold shower
During the day
Russian lesson and language work
Evening
120 breaths while hanging on the bar and doing extra slow pull ups from time to time
30 Jesus pose leg lifts to the side facing up and down
60 double steps in the sailors walk
6 neck rolls to each side
6 slow movements starting from an L sit on the shins down to the shoulders and back up with a straight back
5 minutes visualizing
Write 6 goals for tomorrow
Saturday
Rest and relax
Walk in nature and scout
Fast and douse
Read and watch
