Workout on July 19, 2020

Sunday Stretches

1. Warm up
• Surya Namaskara x 11
2. Stretching exercises from App
• Shoulder tension relief
• Overhead arm circles (clockwise & anti-clockwise) - 20 sec
• Shoulder stretch - 30 sec
• Tricep stretch (left & right) - 20 sec
• Downward facing dog on the wall - 30 sec
• Clasp hands behind back - 30 sec
• Standing bicep stretch (right & left) - 20 sec
• Claps over head - 30 sec
• Shoulder stretch with chair - 30 sec
• Floor slides - 30 sec
• Cobra stretch - 30 sec
• Child's pose - 30 sec
• Lower body stretching
• Single leg hip rotation - 30 sec
• Adductor stretch in standing - 30 sec
• Kneeling lunge stretch (left and right) - 20 sec
• Sitting hamstring stretch (left & right) - 20 sec
• Lying butterfly stretch - 30 sec
• Knee to chest stretch (left & right) - 30 sec
• Glute stretch (left and right) - 20 sec
• Supine hamstring stretch (left & right) - 20 sec
• Quad stretch with wall (left & right) - 20 sec
• Calf stretch (left & right) - 30 sec
• Forward bend - 20 s
3. Stretches
• Backbend kickover - 2 reps
• Splits - 2 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