The new physical plan

neck stretch (front,back,sides)x2
Shoulder stretchx2
Lat stretchx2
Toe touchx2
Quad stretchx2
Seated touch touchx2
Lunge stretchx2
Press up(back rehab)x2, slow with a hold
Did this before, between and after sets of calis

Squat (oly ish stance)
Push up
Lunge
Straight leg sit up
Divebomber pushps
Superman
Calves

Let's do this circuit AOAP (As Often As Possible) and try and add a "rep" everytime

Poses to practice holding at the end

One legged mountain (goal 1:00)
Chair
Down dog
Madras (that damn squat pose)
Warrior 1
Bridge or table

Breathing exercises
Mag 7
1. "Farmer" Burns Stomach Flattener- Stand with arms at sides relaxed. Inhale through nose without letting stomach expand (just gently tense to avoid this). Now force air down & outward WITHOUT letting it out for 2-5 seconds. The book says to repeat this for AT Least 5 minutes, but I only do two.
2. Vacuums- Bend forward expelling ALL air out of lungs. Now without inhaling stand up pulling diaphagn/stomach under rib cage hold for 8 seconds. When you release let air draw in through nose. Do this for 10 reps
3. Tai Chi Waist Turner- stand with arms hanging loosely at sides rotate torso letting arms bend at elbows until they slap kidney area. This is done for 50 reps.
4. Back arch with forward bend & squeeze- With hands on hips inhale as you arch back as far as you can. Then exhale as you bend forward squeezing abs. 10 reps
5. Dynamic side bend w/isometric squeeze- Hold one arm overhead inhale as you bend as far to one side as you can, then move in & out just one half inch for 50 reps finishing with a 8 second squeeze of sides. Repeat on opposite side. {note: once doing movement you are breathing}
6. Hands overhead side bend- Lace fingers palms up overhead inhale bend to one side flex as hard as you can while holding 8 seconds. Do this 6 times then switch sides.
7. Trunk rotators- With hands on hips inhale hold breath as you circle around then exhale each time you reach start point. This is done for 10 then repeat in other direction.

Wim Hof breathing possibly as warm up

Once I manage this for a week, I'll re-evaluate.