JANUARY 12, 2026

DAY 12 — SHARPEN THE BODY, MOVE LIKE A WEAPON

Kia ora whānau — Jamie here.

Today was about movement as readiness.
No weights. No ruck. Just the ground, my breath, and a mindset:
The body is a weapon. But only if it can move.

Day 12 was low-stance movement, ground transitions, and primal mobility.
I crawled. Rolled. Floated between positions.
Not for reps — for control.
For fight readiness. For flow. For adaptability.

This isn’t flashy training. You won’t go viral doing deep squat transitions or bear stance rotations.
But this is the difference between being strong… and being dangerous.

You can deadlift 200kg? Great.
Now show me how fast you can drop to the ground, crawl, roll, and stand without hesitation.

That’s survival training.

TRAINING LOG – DAY 12: MOBILITY + GROUND CONTROL

Date: January 12, 2026
Weather: [Insert conditions]
Load: None — barefoot preferred, outdoor ground

SESSION OVERVIEW

Warm-up (8–10 min):

Deep squat + ankle rolls – 2 min

Neck + shoulder mobility drills

3 rounds:

5 crawl steps forward

5 crawl steps back

5 hip switches

MAIN MOVEMENT FLOW (3–4 ROUNDS)

Bear Crawl (forward + lateral): 30 sec each direction
Sit-Throughs (slow, controlled): 10 reps

Low Hip Transitions (90/90 flow): 5 per side
Tactical Get-Ups: 5 each side
Ground-to-Stand Flow (no hands): 3 reps

Shoulder Roll to Squat Flow: 3 reps each direction
Shadow Combat / Ground Flow (freestyle): 2 minutes

Rest as needed. Control and quality > speed.

COOLDOWN (5–10 min):

Deep hip stretch (pigeon or lizard)

Prone twist + spinal release

Seated forward fold (soft knees)

4 min box breathing to finish (focus: slow exhale)

NOTES / REFLECTION

Hip transitions smoother this week — range returning

Shoulder roll to squat flow exposed midline coordination gaps

Shadow flow opened mental space — movement as meditation

No timer, no score — just full presence in the pattern

The body’s coming back online — not for performance, for preparedness