Workout on December 11, 2020

Core workout

1. Warm up
• Cycling - 15 mins, level 12
• Eye to toe rotation
• Squats - 10
2. Agility workout - 1 set - 45 secs ON 15 secs OFF
• High knees side shuffles + 1 floor touch
• Plank toe jacks
• Ladder squat jumps
• Ladder plank shoulder taps
• Hop scotch (right leg)
• Hop scotch (left leg)
• Ladder plank hops (2 oblique + 1 in/out)
• Ladder Heisman runs
• 180 degree rotation jumps + 1 squat in/out jump
• 8 criss cross jumps + 2 180 degree squat jumps
3. Abs workout - 30-60 secs rest b/w exercises
• Side bends with 5 kg dumbbell each hand - 15 (each side) x 3
• Side ab crunches on machine               - 15 (15 kg) x 3
• Side abs on inclined plane (each side)  - 15 (10 kg plate) x 3
• Side leg raises                                        - 15 (each side) x 3
• Side plank                                              - 30 secs (each side)
4. Finisher (Rotator cuff)
• Cable external rotation - 15 (9 kg, each side) x 2
• Cable internal rotation  - 15 (0 kg, each side) x 2
• Muscle-ups                   - 5
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