Combo 2

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 What we have learned in this week and perform them. By doing this we will develop to look up obstacles in a creative way.

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
Wall Run and Wall Climb Up	1 Set of 5 Rep
Quadrupedal Gallop	1 Set of 5 Rep
Muscle Ups on Wall	1 Set of 5 Rep
Safety Vault	1 Set of 5 Rep
Step Vault	1 Set of 5 Rep
Speed Vault	1 Set of 5 Rep
Lazy Vault	1 Set of 5 Rep
Kong Vault	1 Set of 5 Rep
Tic Tac	1 Set of 5 Rep
Hand Stand	1 Set of 60 Sec
Frog Stance	1 Set of 60 Sec
Turtle Freeze	1 Set of 60 Sec
Planche	1 Set of 60 Sec
Cat Hang	1 Set of 60 Sec

Conditioning:

Today we are going to do back and Bicep workouts. Good posture only matters.

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
Kipping Pull Ups	3 sets of 30 sec each	3 sets of 1 min each
Close Grip Chin Ups	3 sets of 10 repetition	3 sets of 20 repetition
Wide Grip Pull Ups	3 sets of 5 repetition	3 sets of 10 repetition
Clinch Pull Ups	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).