Workout on July 1, 2020

Core workout

1. Warm up
• Lower back dynamic stretches
• Ankle dynamic stretches
• Jumping jacks - 30
• High knees - 30
• Butt-kicks - 15
• Eye to toe rotation
• Squats - 10
2. Core conditioning *
3. Workout - Athlean-X 6 pack app - Week3, day 1
• Heels to heaven                         - 30 sec
• Kobe crunch                              - 30 sec
• Drunken mountain climbers      - 30 sec
• Rest                                            - 30 sec
• Accordion crunches (each side) - 60 sec
• Frog crunches                             - 30 sec
• Russian "V" tuck twists              - 60 sec
4. V-sit practice from Thenics app
• Straddle leg raise hold - 10s, 10s, 10s
• Scapula dips - 10r, 10r, 10r
• Straddle leg raises - 8r, 8r, 8r
• Knee raises hanging from bar/shelf - 10r, 10r, 10r
5. Stretches
• Neck, wrist and ankle stretch
• Pigeon pose
• Macaco setup to bridge - 3 reps
• Backbend kick over - 3 rep
• Splits - 3 sets
• 10-20 side squats
• Side split hold - 10 - 20 seconds
• Front bend while sitting in side split position - 15 reps
• Butterfly full stretch
• Butterfly position front bend - 10 reps

* Core conditioning video : 

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