Workout on September 3, 2020

 Upper Body workout

1. Warm-up
• Cycling - 15 mins, level 10, 6.6 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 - 75 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 - 9s, 10s, 10s
• Frog stand - 30s, 30s, 30s
• Pseudo push-ups - 15, 15, 15
• Supermans - 22, 22, 22
4. Finisher 1 - 30-60 secs rest b/w sets
• Shoulder barbell press   - 20 (10 Kg es*), 15 (12.5 Kg es), 15 (12.5 Kg es)
• Front barbell raises        - 20, 20 (2.5 Kg es), 18 (2.5 Kg es)
• Lateral dumbbell raises - 20 (5Kg Dumbbell each hand) x 3
5. Finisher 2 - EMOM - 6 sets
• Pull-ups - 5
• Dips       - 10
6. Stretches
• Neck, wrist and ankle stretch
• Child pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Glutes stretch
• Quad stretch
• Hamstring stretch
• Macaco setup to bridge - 1 reps
• Backbend kick over - 1 reps
• Rocking and Halasana
• Splits - 1 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
  
• Ardha Baddha Padma Padhangusthasana (Half Lotus Tip Toe Pose)

Note:

*es - each side