Qigong-Taiji-Stick-Heatlh-Perservation-Exercises sometimes the dollar sells perfect 5 or 6′ bamboo sticks that would work great for this costing about $2.
clenching and flexing exercises are good for daily body modification and muscle preservation.
stretching every day as part of your routine would probably not be the worst idea either.
Joseph Simonet Six Seconds of Controlled Insanity some really neat techniques when backed up to a wall.
knife de-arming techniques
body carry techniques. and rescue techniques