JANUARY 10, 2026

DAY 10 — RESET THE SYSTEM, RESPECT THE PROCESS

Kia ora whānau — Jamie here.

Day 10.
Double digits. First checkpoint. And instead of pushing harder today, I did what most won’t:

I pulled back with purpose.

This isn’t weakness — it’s strategy.
Today was a full-system recovery day: breath, mobility, ground flow, and nervous system reset.

Because the strongest warriors don’t just train hard — they recover with intent.
They learn to listen, not just lift.

I moved slow. Held deep positions. Breathed only through my nose. Let the spine unwind and the hips open. Let the weight of the last nine days settle — and pass through.

This is how we stay in the game.
This is how we avoid breakdown.
This is how we adapt.

TRAINING LOG – DAY 10: BREATH + MOBILITY

Date: January 10, 2026
Weather: Warm, dry. Fire season
Load: None — barefoot, bodyweight only

SESSION OVERVIEW

Warm-up (Light Flow):

Deep squat hold – 2 minutes total

Hip circles from quadruped position

3 x slow neck rolls + scap pullbacks

Diaphragmatic breathing x 2 minutes

MAIN MOVEMENT BLOCK (3 ROUNDS)

Bear Crawl (slow tempo): 30 sec
90/90 Hip Rotations: 5 per side
Down Dog to Cobra Flow: 5 reps
Quadruped Rock Backs (spine neutral): 10 reps
Seated Twist + Reach (spinal release): 30 sec per side
Nasal Breathing Hold (eyes closed): 2 minutes

COOLDOWN (Breath Reset):

5 minutes box breathing (4-4-4-4)

3 slow sun salutations or seated flow

Optional cold water immersion or cold shower for vagal tone reset

NOTES / REFLECTION

Felt tension ease off hips by round 2

Crawling slow exposed fatigue I didn’t know was there

Nasal breath held longer today — progress

Nervous system feels clearer, mind feels sharp

First 10 days done — body is adapting, mind is leveling up