Morning recharge:
Warm lemon water with salt
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 62 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each
Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep - 3 sets:
- Goblet squats - 5 reps, 24 kg, one set with 32 kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 10 sets, 10 reps, 24 kg, one set (per arm) with 32 kg
Get-ups - 10 sets, 1 rep, 24 kg, one set (per arm) with 32 kg
Body maintenace:
Rehab exercies: Trigger point therapy in pecs, lats, bicep and forearms
Posterior chain stretch
Anterior chain stretch
Brettzel
Whole body percussion massage gun treatment
Breathing:
BOLT - 16s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping
Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking