Week 1: General Conditioning

💪 Strength & Resistance

• Bicep Curls – Stand tall and curl dumbbells or resistance bands to your shoulders, elbows fixed. Stop when form breaks.
• Lateral Shoulder Raises – Raise arms to shoulder level and lower slowly. Avoid shrugging.
• Bulgarian Split Squats – Rear foot on chair, lower into lunge. Repeat to failure on both legs.
• TRX or Bodyweight Rows – Pull body toward anchor point, keeping core tight and chest up.

🌀 Core & Stability

• Russian Twists – Sit with heels raised, rotate torso side to side. Use weight for added challenge.

🥋 Martial Arts & Shadow Boxing

• Shadow Boxing – 2–3 min rounds of combos, footwork, and head movement. Stay light, hands up.
• Kata / Flow – Perform a Wado Kai kata or Tai Chi form slowly with intent and control.

🧘 Yoga & Recovery

• Downward Dog to Cobra Flow – 10 slow reps moving fluidly with your breath.
• Pigeon Pose – Hold 1–2 min per side for deep hip release.
• Child’s Pose with Shoulder Reaches – Gently stretch and breathe into your upper back.

🗓️ Weekly Schedule