Intro [5:41]

• About the coach
• Great Gama, one of the greatest wrestlers that ever lived, undefeated for over 52 years!
• Eastern/Western old-time strongmen/martial artists and their bodyweight exercises of choice
• “Morning recharge” or a standalone basic program
• Overview of all sections and exercises
• Benefits? Health, strength, conditioning, joint mobility, flexibility, movement
• High reps for healthy connective tissues: tendons, ligaments, and cartilage
• Resilience, antifragility, “in-between strength,” and high rep/light practice as an ideal counterpart to low-rep/heavy training

Preliminary Exercises [9:51]

• Arm-swing exercise from Chinese martial arts and longevity arts
• Correct basic posture & breathing
• “Swing Hands Exercise” (Ping Shuai Gong 平甩功/Ping Shuai Shou 平甩手)
• “Swing Hands Exercise” – without the knee dip
• “Swing Hands Exercise” – with the knee dip
• „Spiritual Dragon Twists the Pillar“ (Shen long jiao zhu 神龍絞柱) for rotational power and much more
• Combination of both preliminary exercises

Sun Salutation – 3 Subsets [10:10]

• Sun Salutation (Surya Namaskar) as body maintenance of the old-time Indian wrestlers
• Complete set deconstructed for more accessible learning
• Subset 1: Backward and forward bend
• Subset 2: Lunge sequence
• Subset 3: Upward/downward dog
• A more complex variation of Subset 3

Sun Salutation – Full Set [16:12]

• Putting all 3 subsets together
• Demo of the complete set – just the movements first, front and side view
• Variation 1 – front foot flat, pushup on the knees
• Variation 2 – front foot on the toes, standard pushup
• Breathing – 3 (actually 4) simple guidelines
• Anatomical breathing explained
• Demo of the complete set – with breathing, front and side view
• Most common mistakes

Dands aka Hindu Pushups [13:17]

• Building on the foundation of Sun Salutation
• Variation 1 – 4 steps Hindu pushup
• Details – hands, fingers, palm, shoulders, stance, neck…
• Tempo, rhythm, speed, flow, breathing
• Why not flare your elbows
• Variation 2 – “Iron Ox Ploughs the Earth” (Tie niu geng di  鐵牛耕地), common in Chinese martial arts
• Variation 3 – Navy SEAL’s Dive bomber pushup
• What if even variation 1 is too hard? Variation 0 – Upward/downward dog straight-arm “pushup”
• Closing notes to pushups (that will apply to the rest of the exercises as well)

Baithaks aka Hindu Squats [10:35]

• Toes over the knees – dangerous, or not?
• Variation 1 – Deep knee bend – slow and controlled movement from point A to B
• Variation 2 – regular Baithak
• Arm swing, rhythm, flow, speed, breathing
• Variation 3 – jumping Baithak
• What if even variation 1 is too hard? Variation 0 – supported Baithak
• Tips for the (weighted) variations of the squats
• Most common mistakes and advice for the older model Terminators with mileage