Strength A — V-Taper / Upper Frame
25–35 minutes. Twice-monthly visible payoff: shirts hang better.
Warm-up Arm circles · scapular pushups · band pull-aparts · Chekhov sideways sweeps · roll-down/roll-up.
| Move | Dose | Instruction |
|---|---|---|
| Pull-ups / assisted pull-ups / ring rows | 3 × 5–10 | Pull with back, not neck. Full control. |
| Pushups | 3 × 12–25 | Clean line. Stop before collapse. |
| One-arm row | 3 × 8–12 / side | Elbow to hip. Shoulder blade moves. |
| Lateral raises | 3 × 12–20 | Light, strict, no shrugging. |
| Side plank | 3 × 30–60 sec / side | Waist discipline. Long body. |
Strength B — Legs / Glutes / Posterior Chain
25–35 minutes. Build the ass, hinge, calves, hill chassis.
Warm-up Hip circles · glute bridges · ankle rocks · bodyweight squats · Butoh slow walk.
| Move | Dose | Instruction |
|---|---|---|
| Kettlebell deadlift | 3 × 10–15 | Hips back. Spine long. Own the hinge. |
| Goblet squat | 3 × 8–12 | Depth without collapse. |
| Reverse lunge | 3 × 8–10 / side | Quiet knee, active glute. |
| Hip bridge or kettlebell swing | 3 × 12–20 | Bridge until swing form is learned. |
| Calf raise | 3 × 15–25 | Slow down, controlled up. |
| Hollow hold / dead bug | 3 × 30–45 sec | Ribs down. No lower-back arch. |
Hill Drift Template
- First 20–30 min: climb steadily.
- Middle: obey aleatory rule: steepest, quietest, most beautiful, most ominous.
- Every 15–20 min: Chekhov sideways sweep, stillness, movement-quality reset.
- Final third: photograph according to the day’s rule.
- Return by a different route when possible.
Prompt: What is the city trying to make me feel, and do I consent?
Dance / Event Template
- Eat first: protein + carbs + salt + water.
- First 20 minutes inside: no drink. Read the room.
- Dance before second drink.
- Document after, not during. Do not ruin the night by becoming its clerk.
- Leave before the night becomes stupid unless stupidity is clearly yielding material.
Hard rule: 1–3 drinks max. Water between. No drunk hills. No driving.