Workout on August 20, 2020

   Upper Body workout

  1. Warm-up
    • Cycling - 15 mins, level 8, 6.76 Kms
    • 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 - 8s, 8s, 9s
    • Frog stand - 30s, 30s, 30s
    • Pseudo push-ups - 15, 15, 15
    • Supermans - 22, 22, 22
  4. 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
  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


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