Workout on October 16, 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-ups      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, 11s, 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
• Dumbbell shoulder press  - 15 (7.5 kg each hand, 7.5 kg, 10 kg), 12 (10 kg)
• Dumbbell front raises       - 15 (5 kg each hand) x 4
• Dumbbell lateral raises     - 15 (5 kg each hand) x 4
• Reverse Pec fly                 - 15 (23 kg, 23 kg, 23 kg, 27 kg)
• Shoulder shrugs                - 15 (25 kg each hand, 30 kg), 10 (30 kg, 30 kg)
• Pull-ups                             - 10
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