Peeyush & Sujata Daily Practice

ALL DAYS:

WARM-UP
*Note: No breaks, continue straight through warm-up, strength, and cool-down

  1. Physiological sigh x 5
    *2 nose inhales + audible mouth exhale

  2. Pike (easy depth) x 10

  3. Overhead raises + bent over extensions: 1.25’s x 12 each


STRENGTH

  1. Bodyweight squat x 5 (tempo: 5sec down + 5sec hold)

  2. Seated overhead press: 14’s/9’s x 12

  3. Tricep extensions: 14’s/9’s x 12

  4. Pike: 14/9 (single DB) x 5 (5sec down + 5sec holds)

  5. Bicep curls: 14’s/9’s x 12 (underhand)

  6. Split squat: 5x (slow, gentle lowering)

  7. Knee push-ups: 5/10 (Sujata: 5x / Peeyush: 10x)

COOL-DOWN

  1. Twist flop: 5 deep breaths

  2. Standing stillness: 5 deep breaths

  • Complete this 3x/week on Mon/Wed/Fri:

    Warm-up

    • Up & downs:

      • 8x to back

      • 8x to chest

    • Baby squats: 20x


    Primary Rotation
    *As many rounds as you can safely do in 5 minutes:

    • Knee push-ups to floor: 3x

    • Hollow hold: 10sec
      *Legs as low as you can while still feeling tension in abs rather than low back

    • Prone “snow angels”: 3x
      *Slow! Adjust rotation of shoulders in the middle of the rep as needed to avoid/minimize shoulder popping

    • Squats: 8x


    Stretch

    • Seated cross-leg fold: 30sec per side (can increase to 1min if not in rush)

    • Couch stretch: 30sec / side

  • *Google the word “metronome” and set to 60 bpm to track times

    BREATHING + WARM-UP

    • Box breathing: start at 3sec per breath segment and increase by 1sec per breath until at safe limit, then finish with 1 more breath at 3sec

    • Up & downs: 6x to back + 6x to chest


    CORE + MOBILITY

    1. Hollow leg drops: 3 reps per side (alternating for 6 total), hold 3sec at bottom position on each
      *Keep upper back off the floor, lower leg with control, and only down as far as you can with tension in your abs rather than your back

    2. Seated cross-leg forward bend: 30sec per side

    3. Baby squats: 20x

    4. Hip bridges: 10x + 10sec hold

    5. Couch stretch: 30sec / side

  • *On submission form below, tell me how many rounds you got of each rotation for this workout

    Rotation 1
    As many rounds as you can safely do in 3 minutes:

    Rotation 2
    As many rounds as you can safely do in 3 minutes:

    • Bent-over DB row:

      • P: 14’s x 5

      • S: 14’s x 5

    • Push-ups:

      • P (on knees): 6” block x 5

      • S (on knees): 2 big books x 5

  • *On submission form below, tell me how many rounds you got of the following rotation


    Squat + Biceps + Triceps
    As many rounds as you can safely do in 5 minutes:

    • Squat: bodyweight x 6 (3sec holds)

    • Bicep curls (underhand, alternate arms):

      • Peeyush: 11.5lbs x 6/arm

      • Sujata: 11.5lbs x 6/arm

    • Supine tricep extensions:

      • P: 11.5lbs x 6

      • S: 11.5lbs x 6

    • Up & downs: 10x to back

    • Low full plank: 30sec

    • Side plank (on knee, top foot hovering): 30sec / side

    • Bird dog: 30sec / side

    • Breathing (seated or lying on back): 25 physiological sighs (2 nose inhales, 1 mouth exhale)

  • *B = Breaths

    Warm-up

    • Slow motion arm raise (10B): 5B raise to overhead, 3B hold, 2B down

    • Up & downs: 3x to chest + 3x to back

    • Baby squats: 20x

    • Couch stretch (hands on floor version, not upright version): 3 deep breaths per side

    • Poliquin step (4” blocks): 15 heel taps / leg


    Squat + External rotation
    Squats: dumbbell front squat w/ pause
    ER: Side lying DB external rotations
    3 sets each; rest 1min between sets

    • Set 1:

      • P: Squat: bodyweight x 8 // ER: 1.25 plate x 10

      • S: Squat: bodyweight x 8 // ER: 1.25 plate x 8

    • Set 2:

      • P: Squat: 14lbs x 8 // ER: 3lbs x 10

      • S: Squat: 9lbs x 8 // ER: 2.5lbs plate x 8

    • Set 3:

      • P: Squat: 24lbs x 8 // ER: 4lbs x 10

      • S: Squat: 19lbs x 8 // ER: 3lbs x 8

  • Warm-up

    • Up & downs: 10x to chest

    • Crab scoot: 1min

    • Seated cross-leg fold: 3 deep breaths, lowering elbows toward floor, then switch legs and repeat

    • Slow motion arm raise (10B): 5B raise to overhead, 3B hold, 2B down

    • Tabletop hip circles: 5 / direction / leg


    Push-ups + Couch Stretch
    3 sets each, minimal rest btw sets

    • Knee push-ups:

      • P: 10 knee push-ups

      • S: 5 knee push-ups (to 3 book depth)

    • Couch stretch: 1min per side (sets 2-3: knee fully in corner of couch, body vertical)

    Overhead Arm Raises
    1 set of dumbbell arm raises to full overhead position. Same general movement as slow motion arm raise warm-up but at “normal” speed (~ 30sec to get 15 reps). Elbows straight but not locked out, simply find best feeling arm path to bring dumbbells as high as possible overhead. Focus on muscles in upper back / shoulder blades, not just upper arms!

    • P: 4lbs (DB w/ collars) x 15

    • S: 3lbs (DB w/o collars) x 15


    Cool-down

    • Seated cross-leg fold: 5 deep breaths, lowering elbows toward floor, then switch legs and repeat

  • Warm-up

    • Up & downs: 10x to back

    • Hands-free forward fold: 5 reps w/ 5sec hold on each (stand up fully btw reps)

    • Downward dog: 1min (aim to both open shoulders and stretch calves/hamstrings, while breathing deeply)

    B-Stance RDL + Core (3 sets)

    • All 3 sets (1min rest btw sets):

      • RDL: 8 reps w/ 3sec holds in stretch (P: 14lbs / S: 11.5lbs)

      • 20sec full plank (on elbows, no knees)

      • 20sec side plank (on knee, top foot hovering)

      • 20sec bird dog per leg


    Cool-down

    • Seated cross-leg fold: 5 deep breaths, lowering elbows toward floor, then switch legs and repeat

    • 25 physiological sighs (2 inhales through nose, 1 exhale through mouth)

  • Non-sleep deep rest (NSDR) session, 10min (narrated by Andrew Huberman)

  • Warm-up

    OHP & Squats (4 sets)
    1 round every 4min
    *OHP = Overhead press
    *All sets of squats: 10x (3sec negative + 2sec pause)

    • Set 1:

      • Peeyush: 14 x 10

      • Sujata: 9 x 10

    • Set 2:

      • P: 16.5 x 10

      • S: 11.5 x 10

    • Set 3:

      • P: 19 x 10

      • S: 14 x 10

    • Set 4:

      • P: 14 x 15

      • S: 9 x 15


    Cool-down

    • Seated cross-leg fold: 5 deep breaths, lowering elbows toward floor, then switch legs and repeat

  • *B = Breaths

    Warm-up

    • Slow motion arm raise (10B): 5B raise to overhead, 3B hold, 2B down

    • Up & downs: 3x to chest + 3x to back

    • Crab scoot: 1min

    • Seated cross-leg fold: 3 deep breaths, lowering elbows toward floor, then switch legs and repeat


    Cuban Rotation + Couch Stretch
    3 sets each; 1 round every 4min

    Couch stretch after each Cuban rotation set: upright version on all sets for 5B per side (deep, slow breaths)

    • Set 1:

      • Peeyush: 6.5lbs x 10

      • Sujata: 4 x 10

    • Set 2:

      • P: 6.5 x 15

      • S: 4 x 15

    • Set 3:

      • P: 9 x 10

      • S: 6.5 x 6

  • Warm-up

    • Up & downs: 10x to chest

    • Crab scoot: 1min

    • Seated cross-leg fold: 3 deep breaths, lowering elbows toward floor, then switch legs and repeat

    • Bear crawl: 1min

    • Tabletop hip circles: 5 / direction / leg


    Push-ups + Biceps + RDL
    3 sets each; 1 round every ~5min

    • Knee push-ups:

      • P: 11x

      • S: 6x

    • Bicep curls:
      *Zottman curl (palms up on lift, palms down on slow descent)

      • P: 14 x 8

      • S: 11.5 x 8

    • B-Stance Romanian deadlift:
      *3-5sec negatives + 2sec pause

      • P: 14 x 10

      • S: 11.5 x 10


    Cool-down

    • Seated cross-leg fold: 5 deep breaths, lowering elbows toward floor, then switch legs and repeat

  • Non-sleep deep rest (NSDR) session, 10min (narrated by Andrew Huberman)

PREVIOUS HOMWORK ROUTINE (ended 3-4-23):

Peeyush Morning Knee Routine:

  • 20-30x “baby squats” (1/5 range of motion w/ medium, smooth tempo)

  • Floor knee / hip release (1-5min per side)
    *Start w/ outer hip and knee on the floor and find “satisfying” stretch / pressure angles

  • 1min+ downward dog stretching (including alternate calf stretch)

Homework (beginning 8-1-22)

*Single session to be done 2x / week (Mon/Wed, Mon/Thurs, or Tues/Thurs)


Warm-up + Breathing

  • Lying on back, with one hand on chest, other on abdomen:

    • 5 breaths to observe location of “regular” breaths

    • 5 breaths into chest

    • 5 breaths into abdomen

    • 5 breaths expanding from abdomen into chest on inhales and emptying from chest down to abdomen on exhales

  • Up & downs:

    • 5 breaths to go from lying to standing with arms overhead

    • 5 breaths to lower down onto chest

    • 5 breaths to stand up with arms overhead again

  • Downard dog:

    • 3 breaths stretching each leg individually

    • 3 breaths stretching both legs together and pulling chest in toward legs


Primary Exercises
*Rest as needed btw exercises

  • Clean & press: 10 reps per side (Peeyush: 14lbs; Sujata: 11.5lbs)

  • Bear crawl: Forward crawl from living room to dining room and back

  • Clean & press: 6 reps per side (Peeyush: 21.5lbs; Sujata: 16.5lbs)

  • Monkey: 5 per direction (make sure to hit a flat foot squat on every rep)

  • Push-ups: regular knee push-ups for as many reps as can be done with smooth control and no arching of lower back

  • Crab: Forward crawl to dining room, backward crawl back to living room

  • Savasana: complete relaxation for 1-5min (depending on available time)

 Travel Homework

Mon/Wed/Fri (~5min):

3 sets of baby squats, monkey, and bear:

  • Baby squats: 20x

  • Monkey: 12x (6 / direction)

  • Bear: 30 steps (15 / leg)


Tues/Thurs/Sat (~6-10min):

3 sets of squats and push-ups:

  • Warm-up:

    • 40sec plank

    • 20sec side plank

    • 20sec downward dog calf stretch (per side)

  • Set 1:

    • Peeyush: 20 baby squats + 10-15 knee push-ups

    • Sujata: 20 baby squats + 10 half-depth knee push-ups

  • Set 2:

    • Peeyush: 12 full squats with pause at bottom + 10-15 elevated push-ups
      *If nothing available similar to coffee table height, replace with 15-17 knee push-ups

    • Sujata: 12 full squats with pause at bottom + 10 three-quarter depth knee push-ups

  • Set 3:

    • Peeyush: 12 full squats with pause at bottom + 10-15 full push-ups

    • Sujata: 6 split squats (3sec down, 3sec hold) + 10 full knee push-ups (chest to floor)

4-24-22: Homework Update

Mon/Wed:

Warm-up
*1x each

  • Sujata: 1min bounce
    Peeyush: down-dog calf stretch: 30s per side
    + tibialis raises: 20-30x

  • Baby squats: 25x

  • Arm circles: 10 / direction

  • Low plank: 40sec

  • Side plank: 25sec / side

  • Bird dog: 30sec / side

  • Forward and back bends: 3 x 5sec each

Primary

  • Push-ups + Dumbbell Rows + Squats / Split squats (3 sets)

    • Peeyush:

      • Knee push-ups on set 1 (10+), coffee table on set 2 (8+), and full on set 3 (8+)

      • 19lbs DB rows on all 3 sets (10+)

      • Down-dog calf stretch (30s / side)

      • Squats: 10x

    • Sujata:

      • Knee push-ups (chest to floor): 9-10x (set 1: only halfway down)

      • 11.5lbs DB rows on all sets (10+)

      • Half depth squats on set 1 (20x), full squats w/ 11.5lbs on set 2 (12x), and split squats on set 3 (5x)

Cool-down / Mobility
*1x each

  • Crab bridge: 10x + 10s

  • Puppy stretch: 2min (or 20 deep breaths)

Tues/Thurs:

Warm-up
*1x each

  • Bouncing: 1min

  • Arm movement (circles, raises, swings, etc): 1min

  • Baby squats: 25x

  • Gentle forward / back bends (5sec holds in each): 3x

  • Puppy stretch: 1min (or 10 deep breaths)

  • Dragon Scale — Level 2 (2 / direction)

  • Seated pigeon stretch: 10x + 15sec hold

Primary

Cool-Down / Mobility

  • Couch stretch: 10x + 10 breath hold per side

    • Peeyush: hands on floor variation (see image)

    • Sujata: upright variation (see image)

Daily completion log:

2-28-22: Homework Update

Mon/Wed:

Warm-up
*1x each

  • 10 up & downs to chest

  • Tabletop:

    • 10 cat cows

    • 10 hip circles

    • 10 single arm raise twists

    • 10 side knee raises

  • 20 baby squats

  • 3x lower into full squat (pause and feel stretch at bottom)

Primary

  • Push-ups + squats/split squats (~ 6min)

    • Peeyush: 6 rounds of 4 push-ups, 10 baby squats, and 2 full squats

    • Sujata: 4 rounds of 9 knee push-ups, 5 split squats, and 10 baby squats

Cool-down / Mobility
*1x each

  • Crab bridge: 10x + 10s

  • Puppy stretch: 2min (or 20 deep breaths)

Tues/Thurs:

Warm-up
*1x each

  • Tabletop:

    • 10 cat cows

    • 10 hip circles

    • 10 single arm raise twists

    • 10 side knee raises

  • Puppy stretch: 1min (or 10 deep breaths)

  • Dragon Scale — Level 2 (2 / direction)

  • Seated pigeon stretch: 10x + 15sec hold

Primary

Cool-Down / Mobility

  • Couch stretch: 10x + 10 breath hold per side

    • Peeyush: hands on floor variation (see image)

    • Sujata: upright variation (see image)

Daily completion log:

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 PREVIOUS PROGRAM:

Mon/Wed:

Warm-up
*1x each

  • 10 up & downs to chest

  • Tabletop:

    • 10 cat cows

    • 10 hip circles

    • 10 single arm raise twists

Primary

  • Mondays (1min rest btw sets)

    • Sujata: 5 sets of 8 knee push-ups (to 4” block)

    • Peeyush: 5 sets of 12 knee push-ups

  • Wednesdays (2min rest btw sets)

    • Sujata: 3 sets of 9 knee push-ups (to 4” block)

    • Peeyush: 4 sets of 4 full push-ups

Cool-down / Mobility
*1x each

  • 20s coffee table L-sit

  • 4-6x coffee table pike walks

  • 10x crab bridge

Tues/Thurs:

Warm-up
*1x each

  • Tabletop:

    • 10 cat cows

    • 10 hip circles

    • 10 single arm raise twists

  • 1min bear crawl

  • 20 baby Hindu squats (only bend knees as far as allowed with feet flat and torso 100% vertical; Peeyush: remember to come up gently)

  • Dragon Scale — Level 2 (2 / direction)

Primary
*3 sets, 1-2min rest between

  • Sujata (if no knee pain): Standard split squat x 5 / leg + 20 more baby Hindu squats

  • Peeyush: 3x gentle lower to full knee bend with help from hands + 20 more baby Hindu squats

Mobility / Posterior Chain Strength

  • Single-leg good mornings (10 reps + 10sec hold)

  • Seated pigeon hinge (*no elbow hook; 10 reps + 10sec hold)

  • Trigger point release with ball

    • All 4 sides of thigh: IT band (outside), hamstring (backside), quads (front), and adductors (inside)

    • Bonus: Hips/glutes, lower back, and QL (far sides of lower back)

Daily completion log:

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