Workout on November 10, 2020

Deload workout - Hips, Glutes and knees

1. Warm-up
• Cycling - 15 mins, Level 12, 4.7 km
• Eye to toe rotation
• Squats - 10
2. Workout
• Hips mobility - 2 rounds (Reference Links: Link)
• Hip Bridge > Overhead Reach > Technical Sit Up - 6 reps each side
• Squat Transition > Forward Knee Drop                  - 4 reps each side
• 15/30’s                                                                     - 3 reps each side
• Runner's Mobility - 10 x 3 sets with 2.5 kg dumbbells (Reference Link)
• Scorpion to lateral lunge  - 3 reps each side
• Plantar flexion openers    - 10 reps
• External hip rotations to single leg deadlift - 3 reps each side
• Hip Complex                   - 3 reps each side
• Hip Drops                        - 5 reps each side
• Glutes stretch with leg press machine - 10 reps (each leg) x 3
• Single leg press with other leg crossed
• Leg stability - 5 reps (each leg) x 3
• Single leg deadlifts with 8 kg kettlebells in each hand
3. Finisher
• Side abs on inclined plane      - 15 (2.5 kg dumbbell) x 2, 15 (5 kg plate) x 2
• Side ab crunches on machine - 15 (10 kg, 15 kg), 10 (20 kg)
4. Stretches
• Neck, wrist and ankle stretch
• Child pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Glutes stretch
• Reverse Table pose
• Macaco setup to bridge - 3 reps
• Backbend kick over - 3 reps
• Rocking and Halasana
• Combo - 10 reps
• Straddle pike > Forward roll > Forward bend > backward roll