index · changes created 2026-09-08 · updated 2026-09-08

My ideal of fitness is a body that is capable of moving fluidly through challenging obstacles in the world. I want strength and agility.

I focus on bodyweight exercises with modest amendments to achieve overloading. Keeping a couple reps in reserve is safer, aids form as well as recovery, and builds muscle effectively. After a session of strength training I spend a few more minutes on dynamic mobility stretches, and off days are focused on short flexibility improvement.

schedule

dayfocus
mondaypulling
tuesdayflexibility
wednesdaypushing
thursdayflexibility
fridaymixed, small weight increase

movements

pulling

movementtarget repscomments
pull ups4 x 6-10
inverted rows3 x 8-15
chin ups3 x 6-10
bicep curls2-3 x 8-15barbell
hanging knee raises3 x 8-15
plank3 x 30-60 secondsvariations side, offset

pushing

movementtarget repscomments
dips3 x 6-12
push ups3 x 8-15
pike push ups3 x 6-12
lateral raises3 x 10-20
triceps extensions2-3 x 10-15

mobility

movementtarget repscomments
90/90 hip switches2 x 6-10/sidehip internal/external rotation
cossack squats2 x 5-8/sidehips, adductors, ankles; controlled depth
deep squat hold2 x 30-45 sechips, ankles, and comfortable deep position
thoracic rotations2 x 6-8/sideupper-back and rotational mobility
wall slides2 x 8-12shoulders and upper-back
wrist rocks2 x 8-10wrist extension for floorwork and pushing

flexibility

movementtarget repscomments
half-kneeling hip-flexor stretch2 x 45-60 sec/sidehip flexors and quads
hamstring stretch2 x 45-60 sec/sideposterior chain; keep it comfortable
straddle/pancake stretch2 x 45-60 secadductors and hamstrings
90/90 hip stretch2 x 45-60 sec/sidehip rotation
split progression2 x 30-60 sec/sidegradually work toward your available range
active straight-leg raises2 x 5-10/sideactive flexibility for dance