Workout on December 12, 2023

Leg rehab

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 rehab

• Skipping
• Double leg - 100, 100, 100
• Single leg - 100 (each leg)
• Single leg deadlift - 5 (each leg, 5 kg DB each side) x 5
• Step ups            - 5 (each leg, 5 kg DB each side) x 5
• Wall sit            - 1 min, 1 min, 30 sec (left leg), 30 sec (right leg)

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
• Back physio exercises (0 degree, 90, 120, 180)
• 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)