Workout on November 12, 2020

Deload workout - Forearm strengthening

1. Warm-up
• Cycling - 15 mins, Level 12, Low intensity
• Eye to toe rotation
• Squats - 10
2. Workout
• Forearm curls              - 25 x 3
• Forearm reverse curls - 25 x 3
3. Finisher (Reference Link)
• Side abs on inclined plane      - 15 (5 kg plate) x 3
• Side ab crunches on machine - 15 (15 kg) x 2, 12 (20 kg) x 2
• Australian pull-up one hand hanging (scapula retracted) - 3 (each arm hold) x 3
4. Stretches
• Neck, wrist and ankle stretch
• Child pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Glutes stretch
• Headstand hold
• Headstand lifts
• Macaco setup to bridge - 3 reps
• Backbend kick over - 3 reps
• Rocking and Halasana
• Splits - 3 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