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@jacobcole / Systematic Awesome / circuits.md
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--- imported_by: wikihub-q7gz scraped_at: 2026-01-30 source_gdoc: https://docs.google.com/document/d/18KUWVIqP6etp1X4PaoKHvxxuPyt9e599ADZa6ENNDBQ source_url: http://circuits.jacobcole.net/ title: Circuits visibility: public --- \` [[systematicawesome]] \> [[circuits]] \#connectordoc started by <jacob@ideaflow.io> Circuits, Triggers, Toys, & Challenges \#draft See also: <http://buoyantfitness.jacobcole.net/> [Circuits](#h.1mcifh8rn5g) [1](#h.1mcifh8rn5g) [Whale](#h.c6oieolzvc6c) [1](#h.c6oieolzvc6c) [Restorative Yoga](#h.smbixjfs4pls) [2](#h.smbixjfs4pls) [Exercise](#h.l9eea3bvk9mt) [2](#h.l9eea3bvk9mt) [Rogue Fit](#h.gsfbq4jp5pp8) [2](#h.gsfbq4jp5pp8) [Tommy John Exercise](#h.wyunrnjyq1hw) [2](#h.wyunrnjyq1hw) [Janet Exercise](#h.lmdy1u16sdo5) [2](#h.lmdy1u16sdo5) [20 Min Roller Pilates](#h.fbtmf9uvqbua) [3](#h.fbtmf9uvqbua) [Andreas PT](#h.9m1gfvgaplmf) [3](#h.9m1gfvgaplmf) [Sensei Joey](#h.2x1nuihc7php) [3](#h.2x1nuihc7php) [Related](#h.avhjc1lgh9fg) [3](#h.avhjc1lgh9fg) [Mom’s House](#h.md0rlii5lrq7) [3](#h.md0rlii5lrq7) [Daily Sched 2](#h.b4b82qjfrd79) [4](#h.b4b82qjfrd79) [Daily Sched Elem](#h.8eioabd3fly9) [4](#h.8eioabd3fly9) [Weekly schedule](#h.hk03wmma5b21) [5](#h.hk03wmma5b21) # Circuits ## Whale Slackline Gyro spinner with TJ leg circles Buoyant squats into bands supported by pull-up bar ## Restorative Yoga down dog Pincha Down dog headstand Backbend Shoulderstand on chair Viparita Sethubandha or supta badha ## Exercise 10 band pushups 10 air squats 1min x2 band side plank 100x pilates hundreds ^ x3 ## Rogue Fit ## Tommy John Exercise Front raise 3min x2 Side raise 3min x2 Bent over raise 3min x2 side adductor raise 3min x2 ?lunges 3min x2 ## Janet Exercise Front raise 3min Side raise 3min Bent over raise 3min ## 20 Min Roller Pilates Weighting heels on roller bridges on roller Bridges with arms overhead Leg lifting ## Andreas PT Walking to the side on the wall in the corner new hip shifted to the right left side down bridge to strengthen left part of back 10 Thigh bridges on the suitcase with band around legs 10 Tai Chi heel screws, keeping arms up 10 bird dogs Neopets Coltzan’s shrine Wheel of excitement Game like meerca chase ## Sensei Joey ladder moving back and forth exercise balance board Rope swing Punching bag / kciks ??sword Battle on bags # Related ### Mom’s House Green jump rope Books bin Expandagon exercise ball ## Daily Sched 2 5:45 1h Wake game / explore / work / pt / meditate 20m breakfast 40min work 5min break 40min work 5min break 10h sleep ## Daily Sched Elem 5:45 1h Wake game / explore / work / pt / meditate 20m breakfast 7:40 am school 2h School 10:15 am 15m recess 1.5h School 11:45 pm lunch 12:40pm 2h school 2:40pm Home, snack, nap 3:30pm 2h Surf 5:30pm 2h hw 7:30pm 30m dinner 1h hw 9pm 10h sleep ## Weekly schedule --- *Source: <http://circuits.jacobcole.net/>* *Google Doc: <https://docs.google.com/document/d/18KUWVIqP6etp1X4PaoKHvxxuPyt9e599ADZa6ENNDBQ>* *Scraped: 2026-01-30*