JANUARY 6, 2026
DAY 6 — MOVE LIKE YOU MIGHT HAVE TO FIGHT
Kia ora whānau — Jamie here.
After five days of rucking, loading, squatting, and pushing, today was about moving like a threat.
Not for the camera. Not for aesthetics. For survival.
Day 6 is movement restoration and combat readiness rolled into one.
I moved barefoot. On the ground. No mat. No soft gym floor. Just earth.
The goal? Reclaim joint space. Restore primal movement. Sharpen patterns that most people forget the moment they stop playing as kids.
I shadowed fight movement.
Bear crawls, low transitions, hip pivots, shoulder rolls.
Practiced how I’d move if I had to protect someone… or defend against someone.
You want to be strong? Good.
Now make that strength mobile, responsive, and dangerous.
TRAINING LOG – DAY 6: MOBILITY + COMBAT MOVEMENT
Date: January 6, 2026
Weather: [Insert conditions]
Load: None — bodyweight only, barefoot if possible
SESSION OVERVIEW
Warm-up (5–10 min):
Deep squat hold (2 min total)
Controlled hip circles
Wrist prep drills (bear stance + weight shift)
Neck rolls, shoulder shrugs, light joint mobility
MAIN MOVEMENT FLOW (30 min block)
Repeat as a flow for 3–4 rounds or broken into sets:
🔸 Bear Crawl (forward/backward) – 30 sec
🔸 Lateral Crawl (low hips, knees off ground) – 30 sec
🔸 Ground Transitions (sit-throughs, hip escapes) – 60 sec
🔸 Low Kick-throughs / Tactical Get-ups – 5 reps/side
🔸 Kneeling to Standing Flow – slow, controlled
🔸 Shadow Sparring / Hand Movement Flow – 2 min
🔸 Quadruped Hold (isometric tension) – 30 sec
COOLDOWN (10 min)
Prone breathing (on stomach, full diaphragmatic breaths) – 3 min
Hip openers (pigeon pose or deep lunge hold) – 2 min/side
Spine roll + decompression hold – 1 min
Stillness: Sit quietly and observe breath for 5 min
NOTES / REFLECTION
Shoulders tight but responsive
Hips opened up more in Round 3 — needed time
Felt connected, grounded, and aware
Shadow movement surprised me — more fluid than expected
Recovery without stillness — this is active rest for warriors