Workout on July 2, 2020

Upper Body 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. Handstand practice for 20 minutes
• Wrist dynamic stretching
• Upper body conditioning - 3 sets
• Normal Push-ups x 20
• Pike Push-us        x 10
• Core conditioning
• Plank            - 1 min
• Hollow hold - 1 min
• Headstand
• Hold - 30 seconds
• Leg lifts - 2 reps
• Handstand hold against the wall - 40 seconds
• Handstand walks - 5r, 4r
• Handstand lifts practice
• Lunge to handstand without wall
3. Thenics app workout for Planche progression (Level: Tuck planche)
• Tuck planche - 11s, 10s, 10s
• Frog stand - 30s, 25s, 25s
• Pseudo push-ups - 15, 15, 15
• Supermans - 22, 22, 22
4. Stretches
• Neck, wrist and ankle stretch
• Pigeon pose
• Macaco setup to bridge - 3 reps
• Backbend kick over - 3 reps
• Splits - 2 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

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