Workout on August 16, 2024

Leg plyometrics

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

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

Finisher

• BB Squat jumps - 12 (7.5 kg each side) x 3

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
• 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)