Workout on July 30, 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. Workout - 5 sets - 20-30 secs rest b/w exercises - 60 secs rest b/w sets
• Calf raises                     x 15
• Squats                           x 20
• Pistol squats (each leg) x 5
• Close grip squats          x 12
• Jump squats                  x 10
• Wall sit                         - 45 sec
3. Leg plyometrics - 30 secs ON 30 secs OFF - 1 set
• Explosive star Jump
• Skater lunges
• Lunge Jump
• Squat Jump
• Frog Jump
• Donkey Kick
• Long Jump
• Reverse lunge knee-up
• Plank to squat
• Tuck Jump
4. Stretches
• Neck, wrist and ankle stretch
• Pigeon pose
• Child's pose
• Cat-Cow pose
• Glutes stretch
• Downward dog
• Cobra stretch
• Backbend kickover - 3 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