Workout on May 23, 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 (47.5 kg), 1 (55 kg, 60 kg, 65 kg)
• Hanging knee raises and L-sit release - 10, 10, 10
• Hanging L-sit criss-cross - 12, 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)