Morning:
Water + Prayer
A
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
Douse
B
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)
Douse
Evening:
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
Saturday
Fast, douse, read and view material
2 hours or more of scouting in nature.