Workout on July 7, 2020

Workout on July 7, 2020

Lower 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

Workout - 4 sets - 30 seconds rest b/w exercises - 2mins rest b/w sets

Pistol squats (each leg) x 7
Squats x 25
Lunges (each leg) x 15
Jumping squats (close grip to wide) x 10
Sissy squats x 5
Wall sit 30 sec
Calf raises x 25

Kicks - 5 reps each leg

Front kick
Side kick
Round kick
Hook kick
Inner crescent
Outer crescent

Stretches

Hamstring stretching routine
Neck, wrist and ankle stretch
Macaco setup to bridge - 3 reps
Backbend kick over - 3 rep
Splits - 3 sets

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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