Workout on August 25, 2021

Upper Body workout

Location: Ground

Warm-up

• Calf-raises -> Good mornings -> Trikonasana (2 variations)
• Jumping jacks - 30 -> High knees - 30  -> Butt kicks - 30
• Hanging leg raises - 15 x 3
• Box jumps - 3 sets (double leg & single leg)

Upper Body Workout - 30-120 secs rest b/w sets

• Two-hand concentric pull-up and single hand eccentric movement - 5 (each arm)
• Pull ups - 10
• Chin ups - 7
• Neutral grip pull ups - 5

Stretches

• Neck stretches
• Wrist stretches
• Ankle stretches
• Child pose
• Cat-Cow poses
• Pigeon pose
• Cobra stretch
• Downward dog
• Backbend - 1 set
• Macaco setup to bridge
• Bridge hold - 10 seconds
• Backbend kick over
• Rocking and Halasana
• Glute stretch
• 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 (each side) - 5 secs