Combo 1

Warm Up Routine:

No rest between sets.

Exercise	Minimum	Maximum
Slow jogging	3 [min]	10 [min]
Neck rotate [forward and reverse]	5 [circles per side]	10 [circles per side]
Wrist circles [forward and reverse]	5 [circles per side]	10 [circles per side]
Arm Circles [forward and reverse]	10 [circles per side]	20 [circles per side]
Hip Circles [left and right]	5 [circles per side]	10 [circles per side]
Toe Circles [forward and reverse]	5 [circles per side]	10 [circles per side]
Lunges [forward and backward]	10 [steps per side]	20 [steps per side]
High Knees	10 [steps per side]	20 [steps per side]
Skip	1 [min]	3 [min]
Broad Jump	10 [steps per side]	20 [steps per side]
Quadrupedal movement [f/b]	5 [steps per side]	10 [steps per side]

Parkour Training:

Today we are going to perform various types of move. Today's objective is to out perform last week: day 5 routine. The landings and rolls that we are performing should make as little sound as possible i.e silent landing and soft as possible.

We tend to produce more sound when we impact in a hard way. Impacting in a hard way will cause injuries. Just imagine if you toss a rock in a horizontal manner it will jump over the water with less noise and if you toss it vertically it will sink with loud sound. So we are trying to reduce impact energy so lets try these exercises for developing the required technique.
Also remember that your knees shouldn't bend more that 90 degrees while landing as if you tend to bent more then the impact will reach your knee joints and may cause serious injuries.

Parkour Training Routine:

2 min rest b/w exercises. Rest is advisory but depending on your strength you can change the rest time as required.

Exercise	Maximum
Quadrupedal Movement	1 set
Forward	10 Steps
Backward	10 Steps
Left	10 Steps
Right	10 Steps
Crab Walk	1 set
Forward	10 Steps
Backward	10 Steps
Left	10 Steps
Right	10 Steps
Silent Landing	1 set (10 rep)
Ledge Precision	1 set (10 rep)
Drop Precision with Slap Landing	1 set (10 rep)
Broad Jump PK Rolls From Elevated Area (Both Sides)	1 set (10 rep)
Balancing
Standing on Rail (feet perpendicular)	3 min
Squats on Rail (feet perpendicular)	10 rep
Balancing on Single Leg (both legs)	2 min
Walking on Rail	3 min

Conditioning:

These are body weight exercises and they mainly increase strength and performance. Make sure to go at your own pace. If you can’t finish described Repetitions or sets its totally fine as we are just at the beginning and developing core strength takes time. Moreover everyone are at a Different Strength Levels so few may take more repetitions than other but remember one thing doing less repetitions with good form (posture) is better than doing more repetition with bad form (posture) so take your time and perform these exercises.

Conditioning Routine:

After every set take [1~2 min] gap (rest) and 5 min gap (rest) between exercises. [But this is not a compulsion as these are tough exercises take your own rest time is advisory].

Exercise	Minimum	Maximum
Wall Sit	3 sets of 30 sec	3 sets of 60 sec
Single Leg Bridge (both legs)	3 sets of 30 sec	3 sets of 60 sec
Squat	3 sets of 5 repetition	3 sets of 10 repetition
Calf Raise	3 sets of 5 repetition	3 sets of 10 repetition

If you can’t perform these exercises then try to perform negative’s (examples negative pull ups, negative push ups and so on) or you can also perform supported exercises like supported pull up, push ups using knee support etc….

Stretch Routine:

1. Sitting Ham String Stretch
2. Left Ham String Stretch
3. Right Ham String Stretch
4. Cross Over Hip Stretch
5. Butterfly Stretch
6. Side Quad Stretch (both sides)
7. Standard Split Stretch
8. Sitting Split Hamstring Stretch
9. Hip Flexor (both sides)
10. Kneeling Hamstring (both sides)
11. Calf Stretch (both sides)
12. Forearm Stretch (both sides)

These are some Basic Stretch Exercises but i would suggest to develop your own Stretch Program as there are so many types of stretches that i couldn't teach them to you (due to time constrain).