Morning:
Focus on the basics: let the breath lead, awareness, alignment, natural movement and fun, Humility
Put something inspiring to listen to while working and learning.
Prayer + gratitude + tea
A
15 minutes Square breathing through the body (listening to the pulse) while pendulum walking 12 count and sailor walk in the time left
5 minutes tense and relax to the max in parts and in waves.
10 minutes Walking and moving on fists and feet without stop (at least 100 steps 4 ways)
15 minutes stick work density alignment wholeness
10 minutes rolling
15 Slow 4 basics and shadow fighting
B
15 minutes Square breathing through the body (listening to the pulse) while pendulum walking 12 count and sailor walk in the time left
5 minutes whipping myself to learn to release pain and fear CLEANING
10 minutes moving continuously on the ground while holding body in limb or limb in limb
15 minutes knife string work, drawing work minimal movement shadow fighting
10 minutes juggling the chain.
15 Slow 4 basics and shadow fighting
Dousing
Evening:
10 minutes standing on one leg and moving the joints starting from the neck with eyes closed to get a better body sense and clean tension from the body.
Do a few things well
30 pelvic floor breaths
30 of the 5 basics (push up, sit up, leg raise, squat, ankle drop) Using the 5 inhale, 5 exhale, 5 pause.
20 Rope pull ups with a pause in the up and in the down
20 bridging push ups
Saturday
Fast, douse twice, scout and track in nature for at least 2 hours.
The Martial Art of Walking 