THIS IS MY WEEKLY SYSTEMA PLAN

Morning

Drink one liter or water till the end of the lesson

(2)20 inhale &exhale bows of thank you for XXX using what comes to mind

(1)30 pelvic floor breaths

(6)3 tense & relax go through the body in parts & waves in different positions and on the three phases of breath

(2)60 sailor walk double steps

(10)Square breathing through the body pulse timing & ice walking on a 10 count (arms overhead, work on the Juggernaut)

(15)Crawl & roll on the ground use no support &bound to unbound (+10 forward-falls from knees without arms)

(10)100+ roll from standing to ground to standing & eyes closed (start with 20 slow collapses from standing to ground)

 (15)4 slow 4 basics

(10)10 steps slow survival & knife

 

OR

 

Drink one liter or water till the end of the lesson

(2)20 inhale &exhale bows of thank you for XXX using what comes to mind

 (6)3 tense & relax go through the body in parts & waves in different positions and on the three phases of breath

(2)60 sailor walk double steps

(1)1 swaying vacuum

(10)Square breathing through the body pulse timing & ice walking on a 10 count (arms overhead, work on the Juggernaut)

(15)One leg no eyes cleaning

(15) Juggling bottle & balls

(10) 100+ roll from standing to ground to standing (start with 20 slow collapses from standing to ground)

(10)10 steps slow survival

 

 

 

Evening

30 pelvic floor breaths

6 swaying vacuums 10 pulse count

120 breaths hanging on the bar (arms alternating)

30 bridges (hands holding ankles toward reverse worm)

60 double steps (heels to behind to unbound the knees)

150 swift 4 basics (extending the breath)

(15)Stick (density, alignment, wholeness)

 

On class days

 

120 breaths hanging on the bar (arms alternating)

(10) Silent static push up

(10) whip

 

 

Saturday

Fast

(120) Scouting and tracking in nature

(60) Chains work

 

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