Wes’s Daily Practice
4-9 to 4-12

*To be done on all weekdays (40 minutes)

Centering & Warm-up (3 minutes)

  • Standing “box breathing” (1 minute; 5 sec each on inhale, hold, exhale, hold)

  • Free-form bouncing and/or shaking (1 minute)

  • Spinal waves — top-down waves at a wall (1 minute; forehead to wall, then nose, chin, chest, ribs, abdomen, hips, repeat)

Strength, Skill & Mobility (33 minutes)

LOCOMOTION (3 minutes)

  • Ostrich walk — 3 second holds (1 minute)

  • Straight-leg bear crawl — ultra slow leg movements (1 minute)

  • Crab bridge (30 seconds)

FLEXIBILITY (12 minutes)

  • Kneeling hip flexor stretch (30 sec / leg)

  • Kneeling runner stretch (30 sec / leg; holding back foot w/ same side hand)

  • Single-leg active compression hinge (1 min / leg; nose toward knee)

  • Butterfly (40 sec; weight forward)

  • Puppy (40 sec; elevate scapula)

  • Upright front split (40 sec / leg)

  • Standcake (1 min; head toward floor; maximize hip hinge)

  • Middle splits (45 sec)

  • Half straddle L-sit (5 / side; alternate lifting butt, then heels w/ one hand between legs and both palms flat)

HAND BALANCING (8 minutes; 60 sec rest between sets)

  • 1x tuck-ups to handstand (5)

  • 1x straddle-ups to handstand (5)

  • 1x handstand heel pulls to hollow (hold as long as possible with heels “dribbling” at wall)

  • 1x kick-up to handstand balance attempts (10 total, 5 / leg)

  • 1x crow pose hold (accumulate 10 sec, either in shorter holds or one 10 sec hold)

STRENGTH (10 minutes; 90 sec rest between sets)

  • 1x hanging tuck (30 sec hold)

  • 1x partial skin-the-cat (8 x knee-to-tricep pulls)

  • 1x push-ups (full push-ups on feet to 6” off floor; did 15 reps on 4-8)

  • 1x TRX rows (8+ reps with full scapular range of motion)

  • 1x floor L-sit lifts (5 or more each: butt lifts + heel lifts)

Softening and Meditation (4 minutes)

  • Bouncing and/or shaking (1 minute)

  • Lying meditation (3 minutes)
    *Lying flat on your back, let your arms and legs go 100% limp. Notice any impulse to adjust or correct your position, but do not act on it. Remain as passive as possible, focused on feeling and being rather than doing.