1. Box breathing (standing): 3min @ 5sec
  *Google “metronome” and one will pop up ready to use right at the top
2. “Morning stretch” x 2min
3. Free-form bear (in-place): 1min
4. Single-leg balance: 2min / leg
1. Overhead arm raises: 5lbs DB’s x 10
2. Bent-over shoulder extensions: 5lbs DB’s x 10
3. Split squat (front foot on bench): 30sec / side
4. Side lying shoulder external rotations: 5lbs x 20 / arm
5. Rest 3min before first strength rotation
2 sets:
- Seated DB overhead press: 15lbs DB’s x 15-20 (x 15-20 = 15 on set 1 / 20 on set 2)
- Lat pull-downs: find a weight that feels challenging but doable for 15-20 reps per set (if there isn’t a cable pull-down, there’s likely to be a machine version)
- Squats: 20 bodyweight squats (slow negatives, pauses at bottom)
- Rest 3min after each round
2 sets:
- Knee push-ups x 15-20 (slow negatives)
- Chest-supported DB row: 25lbs DB’s x 15-20
- DB RDL: 25lbs DB’s x 15-20
- Rest 3min after each round
2 sets:
- Seated DB curls: 15’s x 10-10
- DB skull crushers: 15’s x 10-10
- Reverse lunges: bodyweight x 8/leg (alternate legs each rep)
- Rest 2min after each round
1. DB pec stretch (supine on bench): 5lbs DB’s x 1min
2. Crab bridge + sit-back: single hold of each for 10sec
3. Navasana: 10x + 10sec hold
4. Wall couch stretch: 30sec up/back, then 30sec hips forward
5. Twist flop: 1min
6. Jackhammer: 1min
7. Standing with eyes closed and arms relaxed: 3min

2 sets each (complete all, then repeat):

Deep breathing: 10 slow, deep breaths; on final breath, breathe out as slowly as possible and hold with empty lungs for 5sec or longer
Dead hang:
- First set: pseudo hang x 1min
- Second set: full hang x 15sec
Straight-leg bear crawl: 1 minute
Split squat (front foot on chair or bench): 30sec / side
Crab bridge: 5 reps + 10sec hold
Bodyweight squats: 5x (lower slowly to 5sec hold on each rep)

*Replace daily practice with this full session once per week on Thursday or Friday (no later than Friday to be fully recovered for Monday sessions)

- Smooth, easy deep breathing (focus: ease and smoothness of air flow): 1min
- Line breathing: 5sec inhale + 5sec exhale (work up to 5min comfortably before increasing to 6sec)
1 set:
- Pseudo hang: 30sec
- Slow bear crawl: 1min
- Split squat (front foot on bench): 30sec / side
- Full hang: 30sec
- Overhead arm raises: 2.5lbs DB’s x 10
- Bent over arm raises: 2.5lbs DB’s x 10
- Crab bridge: 5 reps + 10sec hold
  *Remember to focus on lifting with glutes, not lower back
2 sets:
- Ring Push-ups: 8 knee push-ups w/ maximum pain-free range of motion
- Squats:
  - Set 1: 5 bodyweight reps w/ 5sec holds at bottom
  - Set 2: 6 reps holding 30lbs medicine ball at chest w/ 2sec holds at bottom
- Rest 2min
2 sets:
- Chest-supported DB row:
  - Set 1: 25lbs DB’s x 8
  - Set 2: 35’s x 8
- DB RDL:
  - Set 1: 25’s x 6
  - Set 2: 35’s x 6
- REST:
  - 3min
- Side lying shoulder external rotations: 2.5lbs DB x 10 / arm
- Jackhammer: 1min
- Arm shake-out: 1min
- Standing with eyes closed and arms relaxed: 1min
- Standing physiological sighs: 10 breaths

- Supine physiological sighs (2 inhales via nose + long mouth exhale): 5min
2 sets (complete all 3, then repeat):
- Slow bear crawl: 1min
- Split squat (front foot on bench): 30sec / side
- Crab bridge: 5 reps + 10sec hold
  *Remember to focus on lifting with glutes, not lower back
2 sets:
- Push-ups: 5 reps w/ hands on bench
- Squats: bodyweight x 5
  *Lower slowly and hold each for 5sec at the bottom
- Rest 2min
2 sets:
- Chest-supported DB row:
  - Set 1: 20lbs DB’s x 8
  - Set 2: 30’s x 5
- DB RDL:
  - Set 1: 20’s x 5
  - Set 2: 25’s x 5
- REST:
  - 3min
- Jackhammer: 1min
- Arm shake-out: 1min
- Standing with eyes closed and arms relaxed: 1min
- Standing physiological sighs: 10 breaths