Systema study template:



Water + Prayer



10 minutes wall (4 wall squats) aligned freedom of movement and springing off the wall

10 minutes rolling

10 minutes increasing counts of the 4 basics using (inhale, exhale, and pause)

20 minutes stick density alignment wholeness CONTROL

10 minutes chain small movements to relaxation awareness and control (eyes closed)

10 minutes SLOW shadow fighting




10 minutes tense and relax in the static push up

10 minutes continuous movements on the ground

10 minutes square breathing through the body while pendulum walking

10 minutes SLOW 4 basics

20 minutes knife work string, small movements and shapes CONTROL

10 SLOW shadow fight starting from various states (sitting wall etcetera)




Breath pyramid to the max while walking to clear tension and the head (place you here and now)

Going through the joints in different ways to clear accumulated tension

30 pelvic floor breaths

4 vacuums

2 farmer burns

30 swift 4 basics

20 towel pull ups

50 double steps on the fists and feet 4 ways

20 bridging push ups



Fast, douse, read and view material

2 hours or more of scouting in nature.

Published by

Sharon Friedman

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

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