Working With Walls

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:

Ok Guys its already been a week since we started our Parkour Training so lets get started in working on some Important Moves which will form the Core Basics for Efficient movement. Today we are focusing on Clearing Wall obstacles. So guys you need to find two walls one which is about 8ft for learning first four exercises and a curb which is of about 3ft to learn vault exercises.

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 Support Sky Reaches (both Arms)	3 sets of 30 sec	3 sets of 60 sec
Cat Hang	3 sets of 30 rep	3 sets of 60 rep
Muscle Ups on Wall	3 sets of 5 rep	3 sets of 10 rep
Wall Run and Wall Climb	3 sets of 5 rep	3 sets of 10 rep
Quadrupedal Gallop	3 sets of 5 rep	3 sets of 10 rep
Safety Vault	3 sets of 5 rep	3 sets of 10 rep
Step Vault	3 sets of 5 rep	3 sets of 10 rep

Conditioning:

Today we are going to focus on Strengthening of Chest and Triceps. 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
Wide Grip Push Ups	3 sets of 10 repetition	3 sets of 1 min each
Dips on Parallel Bar	3 sets of 5 repetition	3 sets of 20 repetition
Diamond Push Ups	3 sets of 5 repetition	3 sets of 10 repetition
Push Ups	3 sets of 10 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).