Developing Flow

Warm Up:

The aim of a warm up is to gradually get your whole body prepared for work. An effective warm up will:

•       Prevent injury to muscles, tendons and ligaments.
•        Prepare the body for specific exercises.
•       Increase blood flow and temperature of muscles so they will react quicker.
•       Allow a greater range of movement of joints.

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 work on all 4 legs i.e. Quadrupedal movements and crab walks followed with Parkour Rolls. This will help you understand Coordination between various limbs and strengthen your movements.

Parkour Training Routine:

After every set take [1~2 min] gap and 5 min gap between exercises.

Exercise	Maximum
Quadrupedal Movement	1 set
Forward	5 Steps
Backward	5 Steps
Left	5 Steps
Right	5 Steps
Crab Walk	1 set
Forward	5 Steps
Backward	5 Steps
Left	5 Steps
Right	5 Steps
Silent Landing	1 set (5 rep)
Ledge Precision	1 set (5 rep)
Drop Precision with Slap Landing	1 set (5 rep)
Broad Jump PK Rolls From Elevated Area (Both Sides)	1 set (5 rep)
Balancing
Standing on Rail (feet perpendicular)	3 min
Squats on Rail (feet perpendicular)	5 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
Pull Up	3 sets of 3 repetition	3 sets of 10 repetition
Push Up	3 sets of 5 repetition	3 sets of 10 repetition
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).