Workout on October 8, 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 - 70 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, 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
• Seated rows - 15 (15 kg es) x 3
• Dumbbell Shoulder press  - 20 (7.5 kg each hand) x 3
• Dumbbell Front raises       - 20 (5 kg each hand) x 3
• Dumbbell Lateral raises     - 15 (5 kg each hand) x 3
• Reverse fly                         - 10 (32 kg) x 3
• Dumbbell Shoulder shrugs - 10 (25 kg each hand, 25 kg, 30 kg)
• Skin the cat                         - 3 reps 
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
• 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

Note:

*es - each side