Hand Stand

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:

We are almost in the end of learning about basic moves. Lets get started with today's training. We are going to perform some hand balance drills. Many of you will say, these have no use in parkour but able to perform hand balance have there own benefits few could be like strengthening arms and to avoid injuries, while performing roles if something goes wrong while in a hand stand moment you can protect yourself from injuries. So try to Perform these exercises if you are unable to perform then just try progression.

Parkour Training Routine:

2 min rest b/w sets and 5 min rest b/w exercises is advisory but depending on your strength you can change the rest time as required.

Exercise	Minimum	Maximum
Hand stand on Wall	3 sets of 30 sec	3 sets of 60 sec
Frog Stance	3 sets of 30 sec	3 sets of 60 sec
Turtle Freeze	3 sets of 30 sec	3 sets of 60 sec
Planche	3 sets of 30 sec	3 sets of 60 sec
Cliffhanger Pull Ups	3 sets of 5 rep	3 sets of 10 rep

Conditioning:

Today's condition drill is mainly focused on strengthening of abs and burning of fat.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 which 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.
If you cant perform even one Repetition then i would suggest to look for ABS exercise in the web.

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
Plank (side, normal, leg raise)	3 sets of 30 sec (perform all 3)	3 sets of 60 sec (perform all 3)
Bicycles	3 sets of 10 rep	3 sets of 20 rep
Hanging Leg Raise or Knee	3 sets of 5 rep each 10 sec	3 sets of 10 rep (10sec)
L-sit	3 sets of 30 sec	3 sets of 60 sec

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).