Workout on July 21, 2020

Upper Body workout

1. Warm-up
• Lower back dynamic stretches
• Ankle dynamic stretches
• Jumping jacks - 30
• High knees - 30
• Butt-kicks - 15
• Burpees - 15
• Eye to toe rotation
• Squats - 10
2. Handstand practice for 25 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 - 50 seconds
• Leg lifts - 3 reps
• Handstand hold against the wall - 45 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 - 9s, 9s, 8s
• Frog stand - 30s, 20s, 40s
• Pseudo push-ups - 15, 15, 15
• Supermans - 22, 22, 22
4. Finisher - EMOM - 6 mins
• Pull-ups  x 5
• Push-ups x 10
5. Stretches
• Neck, wrist and ankle stretch
• Child pose
• Pigeon pose
• Macaco setup to bridge - 3 reps
• Backbend kick over - 2 reps
• Rocking and Halasana