Workout on June 30, 2020

Workout on June 30, 2020

Lower Body workout

Warm up

Lower back dynamic stretches
Ankle dynamic stretches
Jumping jacks - 30
High knees - 30
Butt-kicks - 15
Eye to toe rotation
Squats - 10

Workout - 60 seconds rest b/w exercises

Pistol squats (each leg) x 7 x 3 sets
10 x Jump Squats + 20 sec squat hold x 3 sets
Tuck jumps x 8 x 3 sets
Jumping lunges (each leg) x 10 x 3 sets
Calf raises x 25 x 4 sets

Kicks - 6 reps each leg

Front kick
Side kick
Round kick
Hook kick
Inner crescent
Outer crescent

Stretches

Hamstring stretching routine*
Neck, wrist and ankle stretch
Macaco setup to bridge - 3 reps
Backbend kick over - 1 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

* Hamstring routine I followed:

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