JANUARY 2, 2026
DAY 2 — LAY THE FOUNDATION
Kia ora whānau — Jamie here.
Day 2.
No hype.
No big statements.
Just the second brick in the foundation.
The start is always simple — but it matters more than people think.
Because what you do early sets the standard for everything that follows.
Today wasn’t about pushing limits.
It was about learning the movements, feeling the body, and starting to understand what it means to train with purpose instead of just going through the motions.
This is where we shift from training for appearance —
to training for function.
TRAINING LOG – DAY 2: BASIC PATTERNS + MOVEMENT
SIMULATION
Date: January 2, 2026
Location: Outdoor space / home base
Equipment: Bodyweight, light dumbbells (optional), space to move
SESSION OVERVIEW
Warm-up (10–12 min)
5 min easy walk
Joint prep: ankles, knees, hips, shoulders
10 air squats
10 push-ups
10 hip hinges
1 min deep squat hold + nasal breathing
MAIN WORKOUT (3–4 ROUNDS)
A. Air Squats
12–15 reps
Controlled tempo, full depth.
B. Push-Ups
10–15 reps
Modify if needed, maintain structure.
C. Bent-Over Dumbbell Rows (or bodyweight row)
10 reps per side
Controlled pull, no momentum.
D. Reverse Lunges
8 reps per leg
Balance and control.
E. Plank Hold
30–45 seconds
Stay braced, steady breathing.
Rest 60–90 seconds between rounds.
MOVEMENT FINISHER
Walk or Light Carry
20–30 minutes
Optional light load
Easy pace
Focus on posture and breathing.
COOLDOWN (5–10 min)
Slow walk
Hamstrings, hips, calves
Chest and shoulders
Supine breathing x 3–5 minutes
NOTES / REFLECTION
Body still adjusting to consistent movement
Focus was on learning positions, not pushing intensity
Breath control needs attention early
Foundation work felt simple — but necessary
Day 2 is where most people start to feel the difference between intention and habit.
This isn’t about doing more.
It’s about doing things properly from the start.
Build the base right —
and everything on top of it holds.
Still early.
Still learning.
Endure.
Jamie Te Huia