The Plan

The Plan

Pillars of Change -----

WATER Doctor recommended that I intake 4L a day for a generally inactive day. More as I feel is appropriate for days encompassing exercise.

STRETCHING Morning stretching, or throughout the day to complete a set for the day. General research shows that once a day, six days a week is most efficient, however more research will be done on the different styles of stretching.

MICROS/MACROS Counting of Macro-nutrients will be important, especially with lowing simple carbohydrates, and moving to complex carbohydrates and fiber, and increasing fat and protein intake. Micro-nutrients preferably through natural sources, but MVs will likely be required initially.

EXERCISE Committing to a minimum of three days per week of exercise, including but not limited to, the aforementioned, stretching, warm up, bodyline work, skill work, and strength work, talked about below. Cardio following the bodyline, skill, and strength work, for approximately half an hour.

NUTRITION The aforementioned water and micro/macro pillars are in heavy relation to nutrition. Migration to a vegetarianism or polo-pescetarian style diet, to readjust my body's chemical levels (bilirubin, uric acid) and stop inflammation while clearing the body of joint-attached tophi and visceral, eventually subcutaneous, fat.

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Warmup:
Wall Extentions, 5-10 reps
Cat Camel, 5-10 reps
Scapular Shrugs, 5-10 reps
Full Body Circles, 5-10 reps
Front/Side Leg Swings, 5-10 reps
Wrist stretching and mobility

Bodyline Work, 10-60 sec
Plank
Side Plank
Reverse Plank
Hollow Hold
Arch Hold

Skill Work
Handstand Progression, 5-10 min

Strength Work
Squat Progression, 3x5-8r
L-sit Progression, 3x10-30s
Pushup Progression, 3x5-8
Row Progression, 3x5-8