Being Silent







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 focus on Strides and rolls. So try to Perform these exercises if you are unable to perform then just focus on 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
Stride 
3 sets of 5 rep
3 sets of 10 rep
Ghost Step
3 sets of 5 rep
3 sets of 10 rep
Front Roll
3 sets of 5 rep
3 sets of 10 rep
Back Roll
3 sets of 5 rep
3 sets of 10 rep
Side Roll
3 sets of 5 rep
3 sets of 10 rep
360 Spin
3 sets of 5 rep
3 sets of 10 rep
Cart Wheel
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).

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