SANDEEP’S PRACTICE

Travel Session (volume focus):

    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:

  • 2 sets:

    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

DAILY PRACTICE:

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)

Full Home Session:

*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:

    • 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

Hotel Gym Session

    • 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:

    • Jackhammer: 1min

    • Arm shake-out: 1min

    • Standing with eyes closed and arms relaxed: 1min

    • Standing physiological sighs: 10 breaths