Name: Playbook - Nathan Tsuji - Day 20
Uploaded: 2022-12-31T21:30:38.964Z
Duration: 11 min
Description: Day 20

Sorry about yesterday, the servers were having some problems so I was unable to upload anything.
The last workout you raised your counts to 6, today I challenge you to 7. Doing ten rounds of this will take just under 5 minutes.
This may prove difficult, and if you’re unable to keep with the 7 second box breath, you can limit the time of the negative hold at the last segment of the box.
So in for 7, hold 7, breath out 7, then If you’re panicking or feeling very uncomfortable  you can shorten the last one as low as just 1 second.

Once you’re done, spend 5 minutes grounding yourself, thinking about this coming week. What will Friday you wish you had accomplished!?! Help out future you by doing what it takes today :)

Lay on your back, lift your arms straight up and take a deep breath. Exhale and lower your arms down to the floor. Palms down, trying to have your palm and fingers have contact with the floor. This might require a slight bit of effort, but not much. Stay here for the duration and breath deeply. Do your best to belly breathe, which is when you breath from your belly button, so it goes up and down. Try to avoid shallow chest breaths.

Grounding

Day 20

Day 23

Day 22

Day 21

Nick Lucki

Day 19

Day 18

Day 17

Day 16

Day 15

Day 14

Day 13

Day 12

I have always ended my showers with a cold blast. It is amazing how it feels, and how it changes your outlook and mood - invigorating your body as well as you’re mine too!

Day 11

I did this foam rolling routine using my log foam roller, instead of the vector. it worked out pretty well although the log is a little bit bigger. It might be good to indicate that this exercise can be done with a log if you don’t have a vector.

Day 10

Day 9

I love this routine!  It is my go to after a strenuous or stressful day!

Mary

The Bicep Openers is so under rated but so effective for not only your biceps but also your shoulders.

I’m 5 days into these stretches and exercises and I am sore, but it is a “good” sore.

Day 8

These last seven days exercises are a good set of grounding yourself. Really helped me stay motivated while healing. Wrist exercise really helped relief my lower arms from all the fatigue from typing so much. The breathing exercises were mediative.

Day 7

Day 6

Day 5

Day 4

I love all the precise detail you put in these stretches. It’s good to know what you’re supposed to feel instead of guessing.

Day 20

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