Is the former captain of the 5th Division in the Gotei 13. He later leaves Soul Society with his followers.
Day 1: Mind / Body Coordination
Day 2: Lower / Endurance
Day 3: Rest
Day 4: Full Body / Cardio
Day 5: Upper / Core
Day 6: Agility / Speed
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day4 | Day5 | Day6 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Deep Breathing Exercises 10min | Wall sits 3sets 45sec | Decline Push ups 3sets | Wide Push ups 3sets | Shutter Runs 3sets 1min |
| Tai Chi 30min | Squats 4sets | Commando Pull ups 3sets | Bodyweight Rows 3sets | Box Jumps 3sets |
| Single Leg Stands 3sets 30sec | Glute Bridges 4sets | Hindu Squats 3sets | Hanging Till Failure 3sets | Ladder Drills 10sets |
| Handstand Holds 3sets 45sec | Explosive Jumps 3sets | Plank Variations 4sets 1min | Crunches 5sets | Tuck Jumps 3sets |
| Shadow Fighting 45min | Calf Raises 5sets | Burpees 4sets | Hanging Leg Raises 4sets | Sprint Intervals 5sets 100m |
| - | Run 3-5-10km | Run 3-5-10km | Russian Twists 3sets | - |
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