Workout on September 2, 2021

Upper Body workout

Location: Home

Warm-up

• Calf-raises -> Good mornings -> Trikonasana (2 variations)
• Jumping jacks - 30 -> High knees - 30  -> Butt kicks - 30
• Pull-ups - 5
• Push-ups - 20
• 6 pack workout app - Day 13
• ISO Reverse crunches - 30 secs
• 21 crunch - 30 secs
• Side plank lifts - 60 secs (each side)
• Rest - 45 secs
• Starfish crunch - 30 secs
• 90/90 crunch - 30 secs
• Rest - 45 secs
• Sprinter tuck planks - 30 secs

Thenics - Tuck Planche Workout - 90 secs rest b/w sets

• Tuck Planche         - 9 s, 10 s, 11 s
• Frog stand               - 35 s, 35 s, 35 s
• Pseudo push-ups - 15 x 3
• Supermans             - 22 x 3

Finisher

• Practice advanced tuck planche progressions - 10 mins
• Diamond push ups - 15
• Clap push ups - 10
• Chest low raise with resistance band - 10 (each arm) x 3
• Resistance band Rotator Cuff workout
• Internal rotation - 10 (each arm) x 3
• External rotation - 10 (each arm) x 3

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