Active Session
Jaw & Face (Daily)
| Jaw trainer | Ostin Silicon Device, 5–10 min/day |
| Chin tucks | Pull chin back, hold 3s × 15 |
| Neck resistance | Resist with hand, 10s × 5 each way |
German Plan (A1)
| 15m | Revision: read transcript / material |
| 15m | Grammar: conjugation (1-2 verbs) |
| 30m | Vocabulary: Goethe Anki deck |
| 60m | Resource: Nico's Weg / Lingoda lesson |
Career Tracks
Scrum
Week 1: Standups under 15m.
Week 2: Refinement, user stories.
Week 3: Standups right-to-left.
Week 4: Demo, retrospective.
AI
Week 1: CV (YOLOv8-nano WASM).
Week 2: Smart Kanban (llama-3).
Week 3: Semantic search (Vectorize).
Week 4: Whisper meeting actions.
Rope Progression
Weeks 1–2: Jump until trip or tire. Rest. Repeat. 10–15 min. No counting.
Weeks 3–4: 5 rounds — 30 sec jump / 90 sec rest
Weeks 5–6: 6 rounds — 1 min jump / 60 sec rest
Week 7+: Full program (see daily sessions)
Habits & Commitments
Morning: Radio Exercise (Rajio Taiso)
Drawing: 2h starting with heads (Guide)
DevOps: 10 pages of DevOps Handbook & Playlist
Content: 1 article/week, 1 video/2 weeks
French recreation: Gaming (2h) / Movies / Anime (4ep) / Book (50p)