Workout on June 28, 2021

Agility Workout

Location: Ground

Warm-up

• Calf-raises -> Good mornings -> Trikonasana (2 variations)
• Jumping jacks - 30 -> High knees - 30  -> Butt kicks - 30
• Pull-ups - 15

Agility workout - 30 secs ON 30 secs OFF - 90 secs rest b/w sets - 3 sets

• High knee side shuffle
• Ladder squat jumps
• Ickey shuffle
• Heisman drill
• Squat out Hop in
• Quick feet - left
• Quick feet - right
• Figure 8 drill

Finisher

• Sprints - 3 sets
• Box jumps
• Double leg - 3 sets
• Single leg - 3 sets (each leg)
• Muscle ups - 5
• Double bar dips - 15

Stretches

Location: Home

• Neck stretches
• Wrist stretches
• Ankle stretches
• Child pose
• Ankle stretches
• Pigeon pose
• Cobra stretch
• Downward dog
• Forward bend
• Macaco setup to bridge - 3 reps
• Backbend kick over - 3 reps
• Rocking and Haalasana
• Forward bends
• Hamstring stretch
• Splits - 1 set
• 20 side squats
• Side split hold - 25 seconds
• Front bend while sitting in side split position - 10 secs x 4
• Manna progression hold - 3 secs
• Butterfly full stretch
• Butterfly position front bend - 20 secs
• 90/90 Hip stretch
• Front splits - 5 secs (each side)