Daily movement flow

This document describes an ideal 50 minutes training.

Durability (mobility + flexibilty) - 15 minutes

Warm up + easy movements.

• move your head, shoulders, arms (one-by-one), elbows
• 20 sec plank
• knee down and move your wrists,
• 60 sec squat,
• 10 thoratic pushup,
• move your hip,
• 2 short vinyasa flow
• 10 thoratic pull up
• 1 min hanging
• (optional) fascia release exercises

Cardio - 10 minutes

Raise your pulse.

Either of:

• ryn,
• cycle,
• row,
• High-intensity interval training:

Muscular endurance - 8 minutes

Should be small weights, high repetition.

• swimming
• circular training:
  • animal movements (see [[Primal movement elements.pdf]] and [[Primal movement elements - Glossary.pdf]])
  • front/side plank
  • 1-leg balance/lunges
  • small weights lifting

Strength - 5 minutes

Should be bigger weights, low repetition.

• push-up
• pull-up
• split-squat
• advanced planks
• handstand-pushup
• muscle-up
• single leg glute-bridge
• advanced single-leg lunges

Power - 3 minutes

Veri high intensity.

• sprint
• box/lateral/depth/long/lunge jumps
• plyo (clapping)/full body explosive pushups
• burpee

Do Stretching afterwards.