Workout on July 6, 2020

Workout on July 6, 2020

Upper Body workout

Warm-up

Lower back dynamic stretches
Ankle dynamic stretches
Jumping jacks - 30
High knees - 30
Butt-kicks - 15
Eye to toe rotation
Squats - 10

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 - 2 reps

Handstand hold against the wall - 30 seconds
Handstand walks - 5r, 3r
Handstand lifts practice
Lunge to handstand without wall

Thenics app workout for Planche progression (Level: Tuck planche)

Tuck planche - 11s, 10s, 9s
Frog stand - 25s, 35s, 25s
Pseudo push-ups - 15, 15, 15
Supermans - 22, 22, 22

Finisher - 5 minutes - EMOM

Pull-ups x 5
Push ups x 10

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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