Workout on November 14, 2020

Deload workout - Knees, Hips and Hamstrings

1. Warm-up
• Cycling - 15 mins, Level 12, low intensity
• Eye to toe rotation
• Squats - 10
2. Workout
• Bulgarian split squat - 10 (each leg, 7.5 kg dumbbells each hand) x 3
• Step-ups                    - 10 (each leg, 7.5 kg dumbbells each hand) x 3
• Duck walk                 - 20+ (no weight, 5 kg dumbbell each hand, 7.5 kg, 10 kg)
• Jefferson Curls          - 10 (10 kg dumbbell each hand) x 2
3. Finisher
• Side abs on inclined plane      - 15 (7.5 kg plate) x 4
• Side ab crunches on machine - 15 (15 kg) x 2, 12 (20 kg)
• Chin-ups - 10
• Pull-ups  - 10
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
• 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