Walls and Cliffs

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 clearing Walls and Cliffs. 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
Wall Traverse	3 sets of 5 rep	3 sets of 10 rep
Muscle Ups on Wall	3 sets of 5 rep	3 sets of 10 rep
Quadrupedal Movement (QM)
Forward QM Hops	3 sets of 5 rep	3 sets of 10 rep
Backward QM Hops	3 sets of 5 rep	3 sets of 10 rep
Sideward QM Hops	3 sets of 5 rep	3 sets of 10 rep
Bar Swings	3 sets of 5 rep	3 sets of 10 rep

Conditioning:

Today we are going to focus on Shoulders.We need to develop strength to perform complex movement. 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 are unable to perform even one repetition of these exercises then i would suggest you to follow the last week condition Exercises or try Progression techniques.

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
Pike Push Up	3 sets of 30 sec each	3 sets of 1 min each
Pull Up	3 sets of 10 rep	3 sets of 20 rep
Korean Dips on wall	3 sets of 5 rep	3 sets of 10 rep
V-sit	3 sets of 5 rep	3 sets of 10 rep

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).