001: WORKOUT OF THE DAY

🌿 Root Strength Flow — Workout of the Day

Archetype: The Earthwalker — stability through softness, strength grown from stillness.

💠 Overview

A slow, steady standing + floor hybrid — no jumping, no strain.

You’ll leave the mat feeling rooted, powerful, and centered. Designed for all levels, barefoot, bodyweight only.

⚡ Total Flow Time

• Duration: 25–30 minutes
• Intensity: Gentle Strength (RPE 5/10)
• Gear: Yoga mat, wall space, open floor

🌬️ 1. Ground & Breathe (2 min)

• Stand tall, feet hip-width apart.
• Inhale deeply, raise arms overhead.
• Exhale, lower slowly, pressing feet into the ground.
• Repeat 5 slow cycles.

Cue: Imagine roots extending down from your feet — anchoring you in calm, drawing quiet power upward.

🌿 2. Standing Flow (10 min)

Alternate these movements with slow control — 3 rounds total:

• Forward fold → flat back — 30 sec
• Standing side bends — 30 sec each side
• Knee lifts (core activation) — 10 per side
• Chair pose hold — 20 sec

Cue: Flow like tai chi — fluid but intentional. Let the breath set the rhythm.

🪶 3. Core & Strength (12 min)

Repeat 3 rounds:

• Plank or forearm plank — 30 sec
• Bird dog — 10 reps per side
• Glute bridge — 15 reps
• Wall sit — 30 sec hold

Tip: Use your breath as your timer; stay present, not fast.

🧘‍♀️ 4. Stretch & Seal (5 min)

• Seated forward fold — 1 min
• Spinal twist — 30 sec each side
• Cat–cow stretch — 1 min
• Corpse pose / reclined rest — 2 min

Cue: Visualize your energy settling like dust after rain — calm, grounded, complete.

🧭 Self-Score to 100

• Rooted Presence: 20/20
• Mobility & Strength Balance: 20/20
• Breath Control: 20/20
• Ease & Accessibility: 20/20
• Mythic Resonance: 20/20

Total: 100/100 — Earth beneath, strength within.