Workout on October 13, 2020

Upper Body workout

1. Warm-up
• Cycling - 15 mins
• 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 - 35 seconds
• Handstand lifts practice
• Lunge to handstand without wall
3. Thenics app workout for Planche progression (Level: Tuck planche)
• Tuck planche - 13s, 10s, 11s
• Frog stand - 30s, 30s, 30s
• Pseudo push-ups - 15, 15, 15
• Supermans - 22, 22, 22
4. Finisher - 30-90 secs rest b/w sets
• Flat chest dumbbell press - 15 (7.5 kg each hand, 10 kg, 15 kg)
• Inclined chest press          - 20 (10 kg es), 15 (15 kg es), 12 (20 kg es)
• Inclined dumbbell flys      - 20 (5 kg each hand), 15 (10 kg) x 2
• Pec fly                               - 15 (23 kg, 27 kg, 31 kg)
• Pull-ups                             - 10
• Double bar dips                 - 12
5. Stretches
• Neck, wrist and ankle stretch
• Child pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Glutes stretch
• Macaco setup to bridge - 1 reps
• Backbend kick over - 1 reps
• Rocking and Halasana

Note:

*es - each side