Is the former captain of the 2nd Division of the Gotei 13, as well as the former commander of the OnmitsukidÅ.
Day 1: Parkour / Agility
Day 2: Lower
Day 3: Core / Cardio
Day 4: Upper
Day 5: Rest
Day 6: Full Body / Explosiveness
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day3 | Day5 | Day6 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Parkout Drill 30min | Lunges 4sets | Bicycle Crunhes 4sets | Incline Push ups 3sets | Jumping Lunges 3sets |
| Agility Ladder Drills 10sets | Deep Squats 3sets | Mountain Climbers 3sets | Bodyweight Rows 3sets | High Knees 3sets |
| Sprint Intervals 5sets | BW Single Leg Romanian Deadlifts 3sets | Jump Rope 15min | Knee Push ups Till Failure 3sets | Burpees 3sets |
| Plyometric Push ups 4sets | Wall Sits 3sets 45sec | Russian Twist 3sets | Pull ups(or Progressions) 3sets | Archer Pull ups 3sets |
| Jumps Squats 4sets | Side Lunges 3sets | Run 3-5-10km | Wall Assisted Handstand Holds 3sets 30sec | Superman Holds 3sets |
| Cat Walks 4sets 1min | Calf Raises 3sets | Shadown Boxing 15min | L sit Holds 4sets | Horse Stand Holds 3sets |
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