Workout on July 17, 2020

Lower Body workout

1. Warm up
• Lower back dynamic stretches
• Ankle dynamic stretches
• Jumping jacks - 30
• High knees - 30
• Butt-kicks - 15
• Burpees - 10
• Eye to toe rotation
• Squats - 10
2. Plyometrics - 3 sets - 30 secs ON 30 secs OFF - 90 secs rest b/w sets
• Explosive Star Jump
• Skater Lunge
• Lunge Jump
• Squat Jump
• Frog Jump
• Donkey Kick
• Long Jump
• Reverse Lunge Knee-up
• Plank to squat
• Tuck Jump
3. Kicks - 5 reps each leg
• Front kick
• Side kick
• Round kick
• Hook kick
• Inner crescent
• Outer crescent
4. Stretches
• Neck, wrist and ankle stretch
• Hamstring routine
• Pigeon pose
• Child's pose
• Glutes stretch
• Backbend kickover - 2 reps
• 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