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:
- Sitting Ham String Stretch
- Left Ham String Stretch
- Right Ham String Stretch
- Cross Over Hip Stretch
- Butterfly Stretch
- Side Quad Stretch (both sides)
- Standard Split Stretch
- Sitting Split Hamstring Stretch
- Hip Flexor (both sides)
- Kneeling Hamstring (both sides)
- Calf Stretch (both sides)
- 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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