Workout on September 30, 2022

Deload 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

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

Upper-body workout

• Behind the neck shoulder press - 10 (7.5 kg each side, smith machine) x 3
• Single arm lat pulldown - 10 (20 kg, 25 kg, 30 kg)

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