Workout on April 1, 2022

Core workout

Location: Rama-Mandira Gym, Ground

Warm-up

• Calf-raises -> Good mornings
• Super set
• Pull-ups                 - 10, 10, 5
• Push-ups               - 20, 20, 10
• Double bar dips  - 10, 10, 5

Run

• 1 km jog
• Sprints - 3 reps (75 meters)

Core workout

• Lying Ab twists - 20 x 3
• Lying Ab presses - 20 x 3
• Lying leg raises + pushes - 20 x 3

Stretches

• Neck stretch
• Wrist stretch
• Shoulder stretch
• Triceps stretch
• Child's pose
• Cat-cow pose
• Pigeon pose
• Cobra stretch
• Downward dog
• Back bending + kickover
• Rocking
• Hamstring stretch
• Halasana
• Forward stretch
• Quads stretch
• Splits routine
• Side squats - 10 (each side)
• Splits hold - 20 seconds
• Splits forward & side bend
• Splits leg raises
• Butterfly
• Front splits