Everyman’s PreE Routine & Log

**Everyman** · 01-07-2021

Day 58

PF Stretching
Hindi squat : 5min x 4 = 20min
Child pose : 10min
Frog pose : 5min
Pigeon pose : x
Happy Baby pose : 5min x 1 = 5min
Lizard Pose : x
---------------------------------
Total PF stretching : 40min (with deep breathing plus RK)
---------------------------------

Stretches : Did all. From Ant. Tib. to QL.

Tennis Ball Sitting : x

Starter : Did some quick ABS & Glutes exercise.

Cardio : x

Exercise : Did Glutes and Legs workout.

RK : 50 full RKs and 50 front & 50 back RKs (only 2-3 sec hold each).

All Day RK : Couldn't do.

Edging : x

Meditation : Did Meditative RK Hold for 5min.

Thank you. Take care.

**Everyman** · 01-08-2021

Day 59

PF Stretching
Hindi squat : 5min x 6 = 30min
Child pose : 15min
Frog pose : 5min x 2 = 10min
Pigeon pose : 5min x 2 = 10min
Happy Baby pose : 5min x 1 = 5min
Lizard Pose : 5min
---------------------------------
Total PF stretching : 75min (with deep breathing plus RK)
---------------------------------

Stretches : Did all. From Ant. Tib. to QL.

Tennis Ball Sitting : x

Starter : Did some quick ABS & Glutes exercise.

Cardio : x

Exercise : Did ABS and Back workout.

RK : 50 full RKs and 50 front & 50 back RKs (only 2-3 sec hold each).

All Day RK : Did both Breath RK and ABS RK. Found that while holding RK those two types actually get mixed up - kinda mixed RK.

Edging : x

Meditation : Did Meditative RK Hold for 15min.

Thank you. Take care.

**levill** · 01-08-2021

Keep on the grind, just curious any reason you don’t do edging recently?

**Everyman** · 01-08-2021

Originally Posted by levill

Keep on the grind, just curious any reason you don’t do edging recently?

At present sharing my office provided accommodation with my colleague. So no privacy. No edging.

A few days I tried to edge during shower. But that puts my edging session under stress. With this PreE thing in my life I don't want hurry and stress in my edging. So I stopped that.

Did I say that my colleague is a male. Unfortunately!

Thank you. Keep in touch. Take care.

**Everyman** · 01-09-2021

Foot pain resurfaced. Seems like Post. Tib. Tendonitis. Had to cut down my routine today. Did a lot of ice massage instead. LOL.

Day 60

PF Stretching
Hindi squat : 5min x 12 = 60min
Child pose : x
Frog pose : x
Pigeon pose : x
Happy Baby pose : x
Lizard Pose : x
---------------------------------
Total PF stretching : 60min (with deep breathing plus RK)
---------------------------------

Stretches : Skipped all but QL.

Tennis Ball Sitting : x

Starter : x

Cardio : x

Exercise : Did just a few squats and post. tib. workout.

RK : 50 full RKs and 50 front & 50 back RKs (only 2-3 sec hold each).

All Day RK : Did both Breath RK and ABS RK.

Edging : x

Meditation : Did Meditative RK Hold for 10min.

Thus ended 60 days of my routine.

Thank you. Take care.

**Everyman** · 01-10-2021

Day 61

PF Stretching
Hindi squat : 5min x 10 = 50min
Child pose : x
Frog pose : 5min
Pigeon pose : 10min
Happy Baby pose : 5min
Lizard Pose : x
---------------------------------
Total PF stretching : 70min (with deep breathing plus RK)
---------------------------------

Stretches : Did all. From Ant. Tib. to QL.

Tennis Ball Sitting : x

Starter : Did some quick ABS & Glutes exercise.

Cardio : x

Exercise : Did ABS workout.

RK : 100 full RKs and 25 front & 25 back RKs (only 2-3 sec hold each).

All Day RK : Did both Breath RK and ABS RK.

Edging : x

Meditation : Did Meditative RK Hold for 5min.

Thank you. Take care.

**Everyman** · 01-11-2021

Day 62

PF Stretching
Hindi squat : 5min x 8 = 40min
Child pose : x
Frog pose : 5min
Pigeon pose : 10min
Happy Baby pose : 5min
Lizard Pose : x
---------------------------------
Total PF stretching : 60min (with deep breathing plus RK)
---------------------------------

Stretches : Did all. From Ant. Tib. to QL.

Tennis Ball Sitting : x

Starter : Did some quick ABS & Glutes exercise.

Cardio : x

Exercise : Did Glutes and Legs workout.

RK : 50 full RKs and 50 front & 50 back RKs (only 2-3 sec hold each).

All Day RK : Did both Breath RK and ABS RK. Not enough.

Edging : x

Meditation : Did Meditative RK Hold for 15min.

Thank you. Take care.

**Everyman** · 01-12-2021

Day 63

PF Stretching
Hindi squat : 5min x 8 = 40min
Child pose : 15min
Frog pose : 5min
Pigeon pose : 10min
Happy Baby pose : 5min
Lizard Pose : x
---------------------------------
Total PF stretching : 75min (with deep breathing plus RK)
---------------------------------

Stretches : Did all. From Ant. Tib. to QL.

Tennis Ball Sitting : x

Starter : Did some quick ABS & Glutes exercise.

Cardio : x

Exercise : Did ABS and Back workout.

RK : 50 full RKs and 50 front & 50 back RKs (only 2-3 sec hold each).

All Day RK : Struggled. Don't know why.

Edging : x

Meditation : Did Meditative RK Hold for 15min.

Thank you. Take care.

**Anthony_gerio** · 01-12-2021

Couple of suggestions:
Decrease the time of your stretching, there's no need to stretch a muscle for 10 mins daily, once or twice daily for maximum 1 min each time is more than enough. There's no added benefits after 1 min on stretching a muscle and even may cause some harm.

Now that you've teared off initial stiffness and added some strength to the body, it's time to see if you have problems in internal rotation or external rotation of the hips and accordingly proceed from there. For example frog and pigeon stretches do two very different things, why kill the effect of one with the other. The knee rotation lying down on ground test for external or internal rotation test is a good place to start (search on youtube and you'll easily find out what it is).

**Everyman** · 01-13-2021

Originally Posted by Anthony_gerio

Couple of suggestions:
Decrease the time of your stretching, there's no need to stretch a muscle for 10 mins daily, once or twice daily for maximum 1 min each time is more than enough. There's no added benefits after 1 min on stretching a muscle and even may cause some harm.

Now that you've teared off initial stiffness and added some strength to the body, it's time to see if you have problems in internal rotation or external rotation of the hips and accordingly proceed from there. For example frog and pigeon stretches do two very different things, why kill the effect of one with the other. The knee rotation lying down on ground test for external or internal rotation test is a good place to start (search on youtube and you'll easily find out what it is).

Checked my Hip mobility.

Internal Rotation : Poor
External Rotation : OK
Flexion : Good
Extension : OK

So should I stop Pigeon and do Frog more? Any more advice?

Thanks for your continued attention. Take care.