YANG PRACTICE
DAILY
2-mile run
Daily muscle group focus
Core circuit or ab flow
Yin yoga: 5–10 poses, 2–8 minute holds
MONDAY
ARMS
Bicep curls
Hammer curls
Tricep dips
Overhead extensions
Close-grip pushups
WEDNESDAY
BACK
Rows
Reverse flys
Superman holds
Dumbbell shrugs
FRIDAY
SHOULDERS
Pushups
Shoulder press
Chest flys
Lateral raises
TUESDAY
LEGS
Squats
Lunges
Glute bridges
Deadlifts
Calf raises
THURSDAY
CORE
Plank variation
Russian twists
Bird-dog
Weighted sit-ups
SATURDAY
FULL BODY FLOW
Yoga
Walking
Choose one target area
SUNDAY
REST OR SIMPLY YIN
Relax
Stretch
Foam roll
Restore
Active movement designed to build strength, stability, and resilience.
Where Yin restores, Yang activates.
This is the structured, rhythmic side of practice — strength work, dynamic flow, and intentional intensity that supports how you live.
Sustainable, repeatable, and grounded in longevity.