Workout on July 15, 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 workout - Sumir's 15 minutes Abs circuit - 15 minutes to complete the following
• 80 Alternate Toe touch
• 1 Min Plank
• 80 Leg drops
• 1 Min Plank
• 80 Russian Twists
• 1 Min Plank
• 80 L-sit Raises
• 1 Min Plank
• 80 V-ups
• 1 Min Plank
3. V-sit practice from Thenics app
• Straddle leg raise hold - 12s, 12s, 12s
• Scapula dips - 10r, 10r, 10r
• Straddle leg raises - 10r, 10r, 10r
• Knee raises hanging from bar/shelf - 15r, 12r, 12r
4. Stretches
• Neck, wrist and ankle stretch
• Child's pose
• Downward dog
• Cobra stretch
• Forward stretch
• Macaco setup to bridge - 3 reps
• Backbend kick over - 3 rep
• Splits - 3 sets
• 20 side squats
• Side split hold - 10 seconds
• Front bend while sitting in side split position - 15 reps
• Butterfly full stretch
• Butterfly position front bend - 10 reps

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