Craig Gierish

MON / WED / FRI:

Spinal waves (top-down): 5min non-stop
Free-Form + Counterbalancing (3 sets each, alternating exercises)
- Single-leg standing free-form movement: 1min / leg
- Dead bug: 1min free-form movement from laying on back: no limbs can touch the floor
Set Patterns (3 sets each, alternating)
- Dragon Scales: 2x / side (partial pistol -> around-the-world scale -> dragon squat -> drop stance -> reverse)
- V-sit knee lock-outs: Bend and straighten knees for 5 x 3sec knee lock-outs
- Hip bridge: 5x5sec holds at top
2-ball juggling: 2min
Slow-motion, free-form movement (5 or 10min)
*See what new movements come in this week, notice what you can still do and how you can still interact with the floor
5min box breathing or Wim Hof method
5-20min meditation

TUES / THURS / SAT:

Spinal waves (bottom-up): 5min non-stop
Free-Form + Counterbalancing (3 sets each, alternating exercises)
- Squat / low gate free-form movement: 1min (only feet and knees can touch floor)
- V-sit free-form movement: 1min with only butt on the floor (no back or limbs)
Set Patterns (3 sets each, alternating)
- Split squats: 8x + 8sec per leg (first set @ half depth, second set @ 3/4 depth, third set @ full depth)
- Calf / Tib:
  - Set 1: 10x + 10s straight-leg calf raise + stretch
  - Set 2: 20x wall tibialis raises
  - Set 3: 10x + 10s bent-leg calf raise + stretch
- Hollow hold: 30sec hold w/ 1--arm overhead
2-ball juggling: 2min
Slow-motion, free-form movement (5 or 10min)
*See what new movements come in this week, notice what you can still do and how you can still interact with the floor
5min box breathing or Wim Hof method
5-20min meditation

Four-leg free-form movement (3min)
*At least 1 hand always touching floor
Handstand prep (1-2x)
- 50sec hang
- 30-45sec free-form headstand
- 20sec floor hollow position hold
- 20sec chest-to-floor hold (if no stick, keep hands in fist with thumbs on top, and keep grip moderately squeezed)
- 5x hand push, 5x hand pull, 5x reverse wrist push-up
Handstands (3-7x)
- 1 set: Chest to wall shoulder opener, 5x (8--10” from wall)
- 1-3 sets: Chest to wall hold (3-5” from wall)
- 1-3 sets: Heel pulls to balance
L-sit to Shoulder Stand + Split Squats (2-5x)
- LS-SS (using parallettes, rings, or chairs): 3 reps per set, 2sec holds in both positions
- Split squats:
  - Set 1: 15 reps + 10sec hold with front foot on chair, box, or bench
  - Sets 2 and beyond: 10 reps flat on the floor

Resistance Band External Rotation (2-4x)
- 10-20 reps per set depending on resistance level
  *Here’s a demo (sadly, the best video I could find that wasn’t unnecessarily long haha)
5min free-form movement flow (stay connected to your breath and only move in ways that FEEL good on a purely sensory level)
5-15min meditation and/or breathwork

Four-leg free-form movement (3min, slow)
Handstand prep (2x)
- 50sec hang
- 30sec floor hollow position hold
- 20sec chest-to-floor hold (if no stick, keep hands in fist with thumbs on top, and keep grip moderately squeezed)
- 15sec hand push + 15sec hand pull
Handstands + Good Mornings (8x)
- Handstands: 12sec hold in box pike with one leg up
  (attempt to be as light as possible on foot that stays down, keep chest in toward box, and attempt to push/pull out tall with hips up and over hands; ideally, find a chair/table around 30-36” in height, but any height can be made to work)
- Good mornings: Do one set of 10 reps w/ a 10sec hold after every handstand set; only stretch the leg that was just lifted in the previous handstand set (ie in 8 sets, you’ll only do 4 sets per leg)
Pike Push-ups + Chin & Skins (5x, rest 2min after each set)
- Pike push-ups: 3-4-4-4-3x (3x on first/last set, 4x on all others)
- Chin & skins: 2x on every set

Bicep curls (3x, 1min rest)
- Biceps: Reverse / close-grip kettlebell curls (30lbs x 10)
5min free-form movement flow (stay connected to your breath and only move in ways that FEEL good on a purely sensory level)
10min meditation