We prepare for war and sometimes forget about time. It usually gets to all of us with a few biblical and legendary exceptions I have not witnessed.

Here are a few holds to undo damage, build structural strength without bulk and add ability to any frame. Hold each hold for a chosen number of breaths and use the method of switching between holds that address different postural vectors to rest while working.

1. Reverse push up hold – hang ropes, bars or rings so they reach slightly more than your arm’s length from the ground. Hold the support and keep your body almost parallel to the ground while facing up and your heels only touching the ground . This holds builds opening strength in the entire body and keeps the body strong and aligned under pressure.
2. Half squat – Stand with your feet under your hips and toes facing forward and parallel to each other. Squat down to half height with your upper body upright and maintain a calm breath and your eyes facing forward. This builds the strength of the legs and hips and allows for better alignment under pressure and in movement.
3. Staggered squat – Stand with one leg forward and one to the back as if you stopped while walking. Squat to half height and hold with legs aligned and body upright. This maintains your swift mobility without strain and builds your bounce power. Keep on your toes in this holds.
4. Ballet squat – Stand with your feet under your hips and toes facing to the sides. Squat slowly and hold the lowest position you can hold while maintaining upright posture and knees and toes facing the same direction. In time this opens up the hips and allows for greater mobility and power in the hips and legs and also seamless transitions between standup and the ground.
5. Branch holds – Find a branch or a pipe to hold onto. Alternate between the following holds (These open up the body and strengthen the entire chain with emphasis on hands and shoulders):

• Hold with palms facing forward
• Hold with palms facing each other
• Hold with palms facing away backwards
• Hold with one arm at a time
• Hold on two bars with hands facing each other
• Hold on two bars with hands staggered so one is in front of the body and one is behind you

1. Side plank – Start from a pushup position. Bring your body to face one side at a time and hold on one arm and one foot. Keep the body straight facing right and left in turn and focus on maintaining calm breath.
2. Table – Sit on your behind with legs straight together. Bring your body up until you form a table with your body from shoulders to knees and hold. This opens up the body alignment and helps the entire back and limbs build power and mobility.
3. Hand bridge – Start with your face away from a wall and a step away. arch up and bridge with the wall as the support for your hands. Spread the arch over your entire body. Go lower with time and practice until you bridge to the ground easily and this will heal your posture and build proper strength without bulk in the entire chain
4. Twisted Hold – Hang on a bar or rings. Bring your legs and body up and over and hang with your body over your shoulders. This helps in releasing tension in the shoulders and spine and helps build mobility under tension in the entire upper body.

For more: PATREON