Generating ground based calisthenic workouts

1. Squat
2. lunge
3. side squat
4. crab
5. standing
6. on stomach
7. on back
8. beast
9. L-sit

today’s numbers: 9, 1, 3

generate random sequences of 3 from these movements. Start with 27 reps and add one a day until get to 54. If you miss a day fall back to 27.

So the transitions generated by the juxtapositions are just as important as the moves themselves. Striving to do the transitions gracefully as you repeat the set. Don’t have to codify the transitions.

When a unilateral movement comes up use your creativity to find a way to do both sides in the context of the sequence. For example if you go bilateral to unilateral you can go unilateral then back to bilateral. If the sequence starts with unilateral then goes to another unilateral then experiment as you repeat the flow.

Try not to hit full standing in transitions that don’t have standing. The transition will be more challenging and useful if you don’t “reset” by adding intermediate poses. The exception to this is transitioning into and out of lunges.

Disallow repetitions for sake of simplicity.

So incorporate variety in a routine way while using the repetition inside the workout to cultivate devotion. Each workout is a call to both creation and devotion.

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