Workout on November 28, 2025

Workout C

Location: Rama-Mandira Gym

https://claude.ai/public/artifacts/080b2bd3-374e-4950-853d-79b57c639b1e

Warm-up

• Calf-raises -> Good mornings
• Jumping jacks
• Wall slides
• Leg swings

HSPU progression

• Wall handstand holds - 30s, 30s, 30s
• Pike push-ups (elevated feet) (3-0-1-0) - 8, 8, 8

Workout

• Front Squats (smith machine) (3-0-1-0) - 8 (7.5 kg each side, 10 kg, 15 kg)
• Weighted dips (3-0-1-0) - 8 (0 kg, 5 kg DB, 5 kg)
• Pull ups (3-1-2-1) - 10, 9, 7
• Goblet half squats (3-1-2-1) - 12 (12.5 kg DB, 12.5 kg)

Finisher

• Pike stretch
• Chest stretch
• Shoulder stretch