Workout on September 20, 2022

Core 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

Extreme Abs workout

• L-sit hold                  - 30 seconds
• V-ups                       - 30 seconds
• Hollow hold                 - 30 seconds
• Elbow plank crunches        - 30 seconds
• Up down planks              - 30 seconds
• Side star plank (each side) - 30 seconds

Balance workout

• Half kneeling chop & lift (cable machine with rope handle)
• Chop (each side) - 10 (10 kg, 20 kg, 20 kg)
• Lift (each side) - 10 (15 kg, 15 kg, 15 kg)
• Single leg deadlift (each leg) - 5 (5 kg DB each hand) x 3

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 hold + 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)