OS Days 20-29

Warm-up and cool down:
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Cross crawls (Laying for warm-up. Standing for cool down.) x 20.

Crawling:
Leopard x 80 yards.
Spiderman x 80 yards,
Baby Backward x 20 yards + Forward x 20 yards x 4,
(Total = 320 yards).
(RPE range 8+ to 7+: Nasal breathing only. Day 20 was the warm-up with 20-step baby crawls. Slight DOMS on Days 23 & 24. Day 24 was 40 yard crawls. Time range from 7:05 to 6:15)

OS Days 10-19

Warm-up and cool down:
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Cross crawls (Laying for warm-up. Standing for cool down.) x 20.

Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3,
(Total = 240 yards).
(RPE range 8+ to 7+: Nasal breathing only. Slight DOMS on days 11 to 13. Day 13 was only 20-step baby crawls. Time range from 5:20 to 4:40)

OS Days 1-9

I'm going to do 40 days of the Big-5 movements from Original Strength (OS) emphasizing four types of crawls and adding 20 yards to each of them every ten days.

Warm-up and cool down:
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Cross crawls (Laying for warm-up. Standing for cool down.) x 20.

Crawling:
Leopard x 40 yards.
Spiderman x 40 yards,
Baby Backward x 20 yards + Forward x 20 yards x 2,
(Total = 160 yards).
(RPE 8: Nasal breathing only. Time range from 4:00 to 3:40)

A month of Original Strength

All this month and into the 2nd week of January I'll being doing the Big-5 movements from Original Strength (OS):
1. Segmented rolls (easy version)
2. Neck nods
3. Rocking (6-point)
4. Crawling (3 types)
5. Cross crawls (laying and standing)

The emphasis will be on crawling like a baby, a leopard, and Spiderman.