Workout on August 30, 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 stretchSide squats - 10 (each side)Split hold - 30 secondsPancake stretch - 2 setsButterfly stretch90/90 stretchForward 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
- Back physio exercises (0 degree, 90, 120, 180)
- Rocking + Halasana
- Hip + Hamstring stretch
- Glute stretch
- Forward stretches
Quad stretchSide squats - 10 (each side)Split hold - 30 secondsPancake stretch - 2 setsButterfly stretch90/90 stretchForward splits - 5 seconds (each side)
Comments
Post a Comment