Workout on November 9, 2020

Deload workout - Scapula stability and Rotator cuff mobility

1. Warm-up
• Cycling - 15 mins, Level 12, Low intensity
• Eye to toe rotation
• Squats - 10
2. Workout
• Scapula Stability - 10 reps each (Reference Links: Link 1, Link 2)
• Prone T-Raises
• Prone Y-Raises
• Prone Long Arc W
• Prone End Range Cuban Rotation
• Plank hold scapula protraction and retraction
• Knee-bent; Hollow hold; rocking
• Pseudo-planche hold - 10 seconds
• Standing Scapula engage and disengage
• Rowing holds for scapula stability
• Rotator-Cuff Mobility - 10 x 3 sets with 2.5 kg dumbbells (Reference Link)
• Standing Lateral rotation in abduction (Elbow elevated such that upper arm parallel to ground)
• Standing external rotation (Hammer curl grip)
• Arnold press (5 kg dumbbells, one arm after other)
• Standing external rotation (Bicep curl grip)
3. Finisher (Reference Link)
• Side ab crunches on machine - 15 (5 kg, 10 kg, 15 kg)
• 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
• 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

Note:

*es - each side