Workout on March 28, 2023
Leg plyometrics
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 plyometrics
- Super set - 30 secs ON 30 secs OFF, 90 secs rest b/w sets, 3 sets
- Explosive star jumps
- Skater lunges
- Lunge jump
- Squat jump
- Frog jump
- Donkey kick
- Long jump
- Reverse lunge knee up
- Plank to squat
- Tuck jump
Compound workout
Deadlift - 5 (20 kg each side, 35 kg), 3 (50 kg)- Hanging knee raises and L-sit release - 10, 10, 10
- Hanging L-sit flutter kicks - 12 (each leg), 12, 12
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)
- Split hold - 30 seconds
- Pancake stretch - 2 sets
- Butterfly stretch
- 90/90 stretch
- Forward splits - 5 seconds (each side)
- 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)
- Split hold - 30 seconds
- Pancake stretch - 2 sets
- Butterfly stretch
- 90/90 stretch
- Forward splits - 5 seconds (each side)
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