Workout on January 19, 2026

Strength Day 1

Location: Rama-Mandira Gym

https://claude.ai/public/artifacts/f3d00725-eb64-4599-8e80-ca0d0e0d70b2

Warm-up

• Calf-raises -> Good mornings
• Arm circles
• Leg swings - 10
• Cat-cow stretches - 5
• Bodyweight squats - 15
• Wall Handstand kicks - 5 reps

Skill work

• Elevated pike push-ups (2-0-X-0) - 12, 12
• HSPU (partial ROM) - 5
• Weighted pull ups (3-0-1-0) - 6 (15 kg DB, 15 kg)

Strength Workout

• Back squats (3-0-1-0) (DL BB) - 8 (25 kg each side, 25 kg), 6 (30 kg)
• Romanian DL (3-1-1-1) (DL BB) - 10 (15 kg each side) x 2

Finisher

• Calf raises (smith machine) - 30 (25 kg each side)
• Pike stretch
• Quad stretch
• Dead hang
• Split stretch