Workout on August 27, 2020

  

   Upper Body workout

1. Warm-up
• Cycling - 15 mins, level 8, 7.0 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 - 60 seconds
• Leg lifts - 5 reps
• Handstand hold against the wall - 30 seconds
• Handstand lifts practice
• Lunge to handstand without wall
3. Thenics app workout for Planche progression (Level: Tuck planche)
• Tuck planche - 8s, 10s, 9s
• Frog stand - 30s, 30s, 30s
• Pseudo push-ups - 15, 15, 15
• Supermans - 22, 22, 22
4. Finisher - 30-60 secs rest b/w sets
• Pull ups                     - 10, 10, 5, 3, 2
• Inclined bench press - 20 (10 Kg es*), 15 (15 Kg es), 12 (20 Kg es)
• Pec fly                       - 15 (32 Kg, 36, 41)
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
• Splits - 3 sets
• 20 side squats
• Side split hold - 10 seconds
• Front bend while sitting in side split position - 15 reps
• Butterfly full stretch
• Butterfly position front bend - 10 reps
  

Note:

*es - each side