• Afternoon Workout - 1050-1130
  • DJM Warmup
  • Bench Press
    • Set 1 - 7 reps with Smith Bar + 70 lbs
    • Set 2 - 7 reps with Smith Bar + 70 lbs
    • Set 3 - 7 reps with Smith Bar + 75 lbs
  • Squat
    • Set 1 - 7 reps with Smith Bar + 140 lbs
    • Set 2 - 7 reps with Smith Bar + 145 lbs
    • Set 3 - 7 reps with Smith Bar + 145 lbs
  • Standing Shoulder Press
    • Set 1 - 7 reps with 60 lb Barbell
    • Set 2 - 7 reps with 60 lb Barbell
    • Set 3 - 7 reps with 60 lb Barbell
  • Deadlift
    • Set 1 - 7 reps with 65 lb Dumbbells
    • Set 2 - 7 reps with 65 lb Dumbbells
    • Set 3 - 7 reps with 65 lb Dumbbells
  • Pull-Ups
    • Set 1 - 3
    • Set 2 - 2.5
    • Set 3 - 1.5

• Interval Running - 1230 - 1300
  • Warming Up at 30-50 Percent Effort - 4:00
  • High Intensity Rounds x6
    • Sprinting at 80-90 Percent Effort - :45
    • Resting at 30 Percent Effort - :30
    • Warming at 50-60 Percent Effort - :45
  • Cooling Down at 30-50 Percent Effort - 4:00

• Bodyweight Strength Training - 1620 - 1705
  • Dynamic Joint Mobility Warmup
  • 3 Rounds of the Following Bodyweight Circuit
    • Elbow Lever Kickbacks on Parallettes - :45
    • Rest - 1:15
    • Hip Strengthening Work (various leg lifts) - 1:30
    • Rest - :30
    • Chin-Up Negatives - :45
    • Rest - 1:15

  Notes: Once again, this workout was interrupted and probably not as thorough as it could have been. This seems to be the hardest one to get right because it’s the only one I’m doing at home after work. Ian likes to play with me during this time, which lots of fun for us both, but it distracts from the workout a bit.

• Mixed-Mode Posture Practice - 1440 - 1540
  • Progressive-Recruitment Supine Breathing
    • Lumbar Breathing
    • Thoracic Breathing with Gradual Intercostal Recruitment
  • Ulolla Vinyasas (Be Breathed Pike) - 5 reps slow and steady
  • Ulolla Vinyasas with Neck Rolls patched in - 2 reps each direction
  • Spinal Rocks > Ball of Foot Squat
  • Squat Creeping
  • Tadasana Hold
  • Folding Mountain Vinyasas > Chair Hold
  • Flat Foot Squat Hold
  • Knee Drops - 5 each direction
  • Flat Foot Squat > Knee Drop > Descending Shin Roll > Ascending Shin Roll > Flat Foot Squat - 5 each direction
  • Horse Vinyasas > Horse Hold
  • Traveling Shin Rolls
  • Tadasana Hold
  • Cricket Flow and Flock of Pigeons Flow seamed together (Once to each side)
    • Intermediate Cricket Flow up to First Pigeon
    • Double Shin Roll hem into Flock of Pigeons Flow
    • Low Lunge Sequence on both sides with Cossack Switch Between, finishes in Pigeon Pose
    • Pigeon Hold
    • Finish Out Intermediate Cricket Flow
  • Tadasana Hold
  • Balancing Tadasana on Toes Hold
  • Shin Box Hold
  • Forest Flow
  • Tadasana Hold
  • Opposite Shin Box Hold
  • Opposite Forest Flow
  • Tadasana Hold
  • Folding Mountain Vinyasas > Standing Forward Bend Hold
  • Walk Legs Back to Down Dog
  • Praying Dog Vinyasas > Downward Dog hold
  • Tumbleweed flow
  • Supine Neck Mobilities
  • Savasana

Notes:

• Super Low Intensity Biomechanical Exercises and Level Dance of Shiva Practice - 2030 - 2115
  • Elevated Scorpions Both Directions
  • Neck Rolls Both Directions
  • Long Leg Rolls Both Directions
  • Shoulder Rolls Both Directions
  • Level 1 Dance of Shiva Practice
    • Horizontal Arm Movements
    • Vertical Arm Movements
    • Horizontal Arm Transquarters
    • Vertical Arm Transquarters
    • All Leg Movements
    • Leg Sequence 1
    • Leg Sequence 2
    • Horizontal Arms with Leg Sequence 1
    • Vertical Arms with Leg Sequence 2
    • Working with Leg Rotational Sequences