Self-Reliance
Body
Movement, mobility, and strength you own.
29 entries across 1 section
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Body29
- 🔒Temper LineA 5-move isometric hold program — 6-week progression from 30-second holds to 2 minutes.
- ○Morning FlowAn 8.5-minute beginner yoga sequence to open everything up before the day starts.
- 🔒Ma Bu (Horse Stance)A grounding bodyweight squat hold — quads and adductors, first move in Temper Line.
- 🔒Spartan LockA loaded squat hold — the most demanding move in Temper Line, done second while fresh.
- 🔒Vedic ArchA spinal-extension hold that opens the front line and lets the legs recover.
- 🔒Pharaoh's PlankAnti-extension core hold, placed after arch work so the transition isn't cold.
- 🔒Dead HangGrip and shoulder decompression — the finisher, unloads the spine after everything else.
- ○Child's PoseA passive settle pose — 5 slow breaths to open Morning Flow.
- ○Cat-CowA slow spinal wave on all fours, moving with the breath — 6 rounds.
- ○Downward DogAn inverted-V stretch, 5 breaths — pedal the heels out to warm up the calves.
- ○Sun Salutation AA full-body flow sequence, done 3 times through — the centerpiece of Morning Flow.
- ○Low LungeA hip-flexor opener, each side — pairs well with how much the legs work in Temper Line.
- ○Standing Forward FoldA hanging forward fold, 5 breaths — let the head hang heavy.
- ○Mountain PoseA closing stand, hands at heart — a few settling breaths to end Morning Flow.
- 🔒Body — Concept & FramingOwn your physical resilience the same way you'd own your data or your power — the body as infrastructure, not just output.
- 🔒Rehab-to-Power ProgressionFour tiers, Settler to Monticello — repair tissue tolerance and joint stability before asking the body for more output.
- 🔒Injury Prevention & Prehab LayerJoint-specific prehab work and real progression logic — when to push and when to hold, not just generic advice.
- 🔒Return-to-Activity FramingHow to safely come back after illness, minor injury, or a rough stretch — versus just pushing through.
- 🔒Plank (Standard)The foundational anti-extension core brace — the base pattern the rest of the library builds from.
- 🔒Wall SitAngle-adjustable quad/knee isometric load — easy to regress or progress, low-impact by design.
- 🔒Hollow Body HoldAnti-extension core work from the floor — the direct inverse of the Superman Hold.
- 🔒Superman HoldPosterior-chain extension hold — rounds out core bracing front and back alongside the Plank.
- 🔒Resting Deep SquatPassive deep hip/ankle mobility — relaxation into range, not muscular tension.
- 🔒Reverse LungeUnilateral leg strength and knee stability — reverse preferred as the gentler starting variation.
- 🔒Cossack LungeA lateral lunge — deep hip/adductor mobility combined with loaded control through range.
- 🔒Hip Flexor StretchAn anterior hip stretch — especially relevant with shift work and squat-heavy training.
- 🔒Cobra PoseA passive spinal-extension stretch — the counterpart to the Superman Hold's active extension work.
- 🔒Threading the NeedleThoracic spine rotation and shoulder mobility, floor-based — fills the library's rotational gap.
- 🔒Kettlebell TrainingBallistic/loaded movement layered in above the isometric foundation, once the rehab-first base is solid.
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