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Workout on August 20, 2020
Upper Body workout
- Warm-up
- Cycling - 15 mins, level 8, 6.76 Kms
- 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 - 70 seconds
- Leg lifts - 3 reps
- Handstand hold against the wall - 40 seconds
- Handstand lifts practice
- Lunge to handstand without wall
- Thenics app workout for Planche progression (Level: Tuck planche)
- Tuck planche - 8s, 8s, 9s
- Frog stand - 30s, 30s, 30s
- Pseudo push-ups - 15, 15, 15
- Supermans - 22, 22, 22
- Finisher
- Lats pull down (17.5 Kg each side) - 15, 20+5, 15+5 (+5 were supported)
- Rowing (15 Kg each side) - 15, 15+5, 15
- 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
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