Workout on April 17, 2026

Strength Day 3

Location: Rama-Mandira Gym

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

Warm-up

• Calf-raises -> Good mornings
• Wrist prep
• Shoulder prep
• Hollow body holds - 20 secs x 2
• Handstand kicks - 5 reps

Skill work

• Chest-to-wall Handstand - 50s
• Back-to-wall Handstand - 35s, 30s
• Free handstand - 15s
• Archer pull-ups (2-0-1-0) - 5 (each side), 5

Strength Workout

• Deadlift (3-1-1-0) - 5 (10 kg each side, 10 kg, 10 kg, 10 kg)
• Front squats (2-0-1-1) - 8 (5 kg each side, 5 kg)
• Hip thrusts - 8 (10 kg each side, 10 kg)
• Farmers walk - 10 kg plate on each side of each arm
• 2 sets

Finisher

• Downward dog
• Shoulder stretches
• Quad stretch