Mace Ballistic Curls (50)
Pancake Stretch (perfect)
Staying Young sequence (Watch how he does it; perfect it: Horse stance 25s; Split Squat 4; Push Up 15; Shoulder Roll; Resting Squat 25; Broad Jump; Bridge Push Up 25; Duckwalk 4; Cossalk Squat 4; Crawling 2 laps; Pull Up)
Sandbag (see chart)
Animal Movement Conditioning (The Frog; The Cat Crawl; The Monkey; The Crab;The Bear; The Duck)
Shoulder, Hip, and Back (Do the sequences he outlines: Crawling; Squat; Hang; Lifting from the Ground; Rolling)
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Club Exercises (you need to make two equally weighted clubs)
Carries (Rucking; Farmer's Carry; Suitcase Carries; Sandbags)
Ancient Mobility Exercises (Cossack Squat; Table Top to Downward Dog; The Crab)
Crawling
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Salutations (and breath exercise https://youtu.be/EDOyuvfmVIw?si=50Gp6lPEI1wOCSV0)
Leg Stretches (and Broad Jump https://www.youtube.com/watch?v=P-Q61jVlodk)
Warrior Stretches (and leg blaster/slant board and in/out crunches #17 https://greatist.com/move/best-bodyweight-exercises-abs#compound-exercises - set of 20)
neck & shoulders (and https://youtu.be/23ls-eupepM?si=StByA84wrOQjnID3)
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Hip Stretches (https://youtu.be/2Fmx-iHsKYg?si=W1vaQZs-obNr1jBt) and Shaolin Isometric Holds (https://youtu.be/4vlxPy5uGyw?si=f_-d1dWNjQiAxpvN)
Magazine/Books
Workout Circuits
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Strength Side
Hundreds
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Push-ups
Body weight squats
Tricep lifts
Raised elbow reverses
Shoulder Presses
Hammer Curls
Jumping Jacks
Bent Over Rows
Five Tibetan Rites (addition of backyard chin ups - 2; reverse push ups - 7; timed hang 34) - an excellent tutorial for reverse push ups https://www.youtube.com/watch?v=C05EJ6I4vEA&t=81s
Backyard Gym
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Exercise Bars (Chin Ups, Reverse Push Ups)
Sand Bag (See chart; https://youtu.be/hpDBoHrlxM8?si=5U6HWPUMK5LUbFh8)
Leg Blaster/Slant Board Exercises/Inner Thighs (20/20/10/10 - different levels twice - Squats, Calf Stretches; https://youtu.be/mrwzfdn0wXo?si=Jmpxu_dP1KuY23fJ )
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