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Workout Breakdown

WarmUp

Dynamic stretches

1

Shoulder Warm-up - Resistance Band

1 set × 5-10 reps

2

Supination Banded Pulldown

1 set × 15-20 reps

3

Chest Fly

1 set × 5-10 reps

4

Open Chain Rotation

1 set × 8-10 reps

5

Band Elbow Flexion

1 set × 8-10 reps

6

Wrist Flexibility Stretch

1 set × 30s

7

Squat (Sky Reach)

1 set × 5-10 reps

8

Front And Side Leg Swings

1 set × 5-10 reps

Skill Work

Deadhang progression

1

Dead Hang

1 set × 3×10-20s

Strength

Pair 1 : Pullups & Squats

1

Scapular Pull-Up

1 set × 5-8 reps

2

Squat

1 set × 8-10 reps

3

Scapular Pull-Up

1 set × 5-8 reps

4

Squat

1 set × 8-10 reps

5

Scapular Pull-Up

1 set × 5-8 reps

6

Squat

1 set × 8-10 reps

Pair 2 : Dips & Thrusts

1

Parallel Bar Support

1 set × 5-10s

2

Hip Thrust

1 set × 8-10 reps

3

Parallel Bar Support

1 set × 5-10s

4

Hip Thrust

1 set × 8-10 reps

5

Parallel Bar Support

1 set × 5-10s

6

Hip Thrust

1 set × 8-10 reps

Pair 3 : PushUps & Rows

1

Incline Row

1 set × 5-8 reps

2

Push-Up (Incline)

1 set × 5-8 reps

3

Incline Row

1 set × 5-8 reps

4

Push-Up (Incline)

1 set × 5-8 reps

5

Incline Row

1 set × 5-8 reps

6

Push-Up (Incline)

1 set × 5-8 reps

Core

1

Plank

1 set × 10-15s

2

Iso Reverse Crunches

1 set × 30-60s

3

Seated Ab Circles

1 set × 30-60s

4

Plank

1 set × 10-15s

5

Pallof Press - Resistance Band

1 set × 30-60s

Glutes for running

1

L Side Lying Leg Raises

1 set × 8-10 reps

2

R Side Lying Leg Raises

1 set × 8-10 reps

3

L Side Lying Leg Raises

1 set × 8-10 reps

4

R Side Lying Leg Raises

1 set × 8-10 reps