Workout on August 13, 2020

 

Upper Body workout

1. Warm-up
• Cycling - 15 mins
• 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 - 70 seconds
• Leg lifts - 3 reps
• Handstand hold against the wall - 40 seconds
• 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, 10s, 30s
• 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
• Downward dog
• Cobra stretch
• Glutes stretch
• Quad stretch
• Hamstring stretch
• Macaco setup to bridge - 3 reps
• Backbend kick over - 3 reps
• Rocking and Halasana