Workout on November 30, 2020

Upper Body workout

1. Warm-up
• Cycling - 15 mins, Level 12, 6 km
• 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 - 80 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
• Barbell rowing - 15 (15 kg es) x 3
• Lat pull downs - 12 (25 kg es) x 3
• Seated rowing  - 15 (10 kg es) x 3
• Wide pull-ups   - 6
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