Workout on July 20, 2022

Lower Body workout

Location: Rama-Mandira Gym

Warm-up

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

Leg workout

• Close stance BB back deep-squats (smith machine) - 10 (10 kg each side) x 2
• Romanian deadlifts (20 kg BB) - 12 (20 kg each side) x 2
• Bulgaraian split squats (each leg) - 10 (5 kg DB each side) x 2
• Lying leg curls - 10 (20 kg DB) x 2
• Leg extension (machine) - 10 (54 kg) x 2
• Cable deadlift (rope handle on cable machine) - 10 (25 kg) x 2
• Glute kickbacks each leg (D-Handle on cable machine) - 10 (15 kg, 30 kg)
• Calf raises in leg press machine - 25 (77 kg) x 2

Stretching

• Neck stretch
• Triceps stretch
• Shoulder stretch
• Wrist stretch
• Cat-cow pose
• Child's pose
• Shoulder + Chest stretch
• Pigeon pose
• Cobra pose
• Downward dog pose
• Backbending - 10 seconds hod + kickover
• Rocking + Halasana
• Hip + Hamstring stretch
• Glute stretch
• Forward stretches
• Quad stretch
• Side squats - 10 (each side)
• Standing split hold - 30 seconds
• Pancake stretch - 2 sets
• Butterfly stretch
• 90/90 stretch
• Front split hold - 5 seconds (each side)