Here is a daily template for work:

Good morning!


Health and potency in the body

Sweat is the outcome of honest work

Start with

10 swaying vacuums (you exhale fully and press the stomach inward and sway on your feet in different ways to better feel the spine and controlling it (10 heart beats count))

10 stuck pipes (you inhale fully but keep the stomach straight and work to push the air out as you close the throat for the same count)

30 pelvic floor breaths (you pull up the pelvic floor muscle as you inhale and relax)


Breathing through the body (10 heart beat count, you match a step per heart beat and work to feel each organ, breath through it and feel the pulse as you move and keep the arms up as you do the upper body)

Suggested body part list: Hands, wrists, forearms, elbows, arms, shoulder joint and muscles, upper back, chest, neck, upper spine, face, middle spine, ribs, lower spine, lower back, stomach, hip joints, behind, thighs, knees, shins, ankles, feet

4 times: slow movement drills (push up; sit up, leg raise, squat)

Go through the joints (move them and than swing them) in the push up positions (up down sides)

Spine work on the ground to ease any tension and to strengthen the spinal  connective tissue by unlimbering it through slow neck twists with breathing and spine bending with breath

100 steps walking on the fists 4 ways (forward, backward, up and down)

10 walk up and down the wall

100 counts of swinging the body around starting with 30  upright  windmill  fist  flailing

10 minutes juggling water bottle, balls football


15 minutes  density and freedom of movement using the stick (focus on alignment and movement awareness in any position starting by doing the 4 basics with the stick in the 2 classical positions (neck and back) and than density in the arms and mobility)

10 minutes fluid movement using the ground, rolling, and the chain together

5 minutes whip myself to learn to deal with and redirect tension and pain and fear

10 minutes edged tools work and shadow fighting against many




Good afternoon!


Breath pyramid as high as possible



Good evening!

2-4-6-8-10 of the 4 basic drills focusing on prolonging the breath phases  (for example you do 4 push ups on the inhale and follow immediately with 4 push ups on the exhale and follow immediately with 4 push ups holding my breath)

100 breaths hanging from the bar to unlimber the spine

120 breaths as I hold my ankles with my hands and twist and turn on the ground to release and become aware of tension

30 Jesus pose (lie on the ground with your legs straight and your arms to the sides) leg raises to the opposite hand . 30 on the back and 30 on the stomach

Write 6 tasks for tomorrow




Published by

Sharon Friedman

Student and teacher of movement and Martial art. Husband and Father. I can rebuild you, I have the technology :)

One thought on “Here is a daily template for work:”

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s