Workout on September 14, 2020

 Upper Body workout

1. Warm-up
• Cycling - 15 mins, level 10, 6.5 km
• 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 - 75 seconds
• Leg lifts - 5 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 - 12s, 10s, 10s
• Frog stand - 30s, 30s, 30s
• Pseudo push-ups - 15, 15, 15
• Supermans - 22, 22, 22
4. Finisher - 30-90 secs rest b/w sets
• Deadlift                          - 20 (15 kg es), 15 (20 kg es), 12 (25 kg es), 8 (30 kg es)
• Hyperextension              - 10 x 4 (7.5 kg dumbbell each hand)
• Lat pull-downs               - 20 x 4 (15 kg es)
• Muscle-ups                     - 5, 4, 3
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

Note:

*es - each side