Workout on July 5, 2024

Legs & core body Workout

Location: Rama-Mandira Gym

Warm-up

• Calf-raises -> Good mornings
• Shoulder mobility
• Super set
• Pull-ups         - 10, 10, 5
• Push-ups         - 20, 20, 10
• Double bar dips  - 10, 10, 5

Legs Workout

• Leg extensions (machine) - 12 (59 kg) x 2
• Leg curls (machine) - 12 (50 kg) x 3
• Standing calf raises (smith machine) - 12 (35 kg each side, 45 kg, 45 kg)

Core workout

• Reverse crunches - 15 x 3
• Declined leg raises - 12 x 3
• Inclined crunches + twist - 12 x 3
• Flat leg raises (with 2.5 kg DB) - 12 x 3
• Side oblique raises (each side) - 10 x 3
• T-bar oblique workout (each side) - 10 (5 kg, 12.5 kg, 12.5 kg)

Finisher

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