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  • Aakash Program

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    Ranjini Karthi
    12 views10 pages
    The document outlines a 5-day workout program with exercises for each day. Day 1 focuses on warm-up exercises and strength training with push ups, squats, rows, and planks. Day 2 includes dynamic warm-up exercises and a 20-minute run. Day 3 has mobility exercises and moves like floor presses, split squats, and planks. Day 4 repeats the warm-up from Day 2 and a 15-minute run. Day 5 is dedicated to mobility and recovery work for 30 minutes.

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    The document outlines a 5-day workout program with exercises for each day. Day 1 focuses on warm-up exercises and strength training with push ups, squats, rows, and planks. Day 2 includes dynamic warm-up exercises and a 20-minute run. Day 3 has mobility exercises and moves like floor presses, split squats, and planks. Day 4 repeats the warm-up from Day 2 and a 15-minute run. Day 5 is dedicated to mobility and recovery work for 30 minutes.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    12 views10 pages

    Aakash Program

    Uploaded by

    Ranjini Karthi
    The document outlines a 5-day workout program with exercises for each day. Day 1 focuses on warm-up exercises and strength training with push ups, squats, rows, and planks. Day 2 includes dynamic warm-up exercises and a 20-minute run. Day 3 has mobility exercises and moves like floor presses, split squats, and planks. Day 4 repeats the warm-up from Day 2 and a 15-minute run. Day 5 is dedicated to mobility and recovery work for 30 minutes.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 10

    Day 1:

    Warm _up: 2 round (circuit) without break

    Car camel 8 reps*2sets

    Bird dog 8 reps each*2sets

    Glute bridge 8reps*2sets

    Side plank 10sec each*2sets

    Movement:

    Push up 6 reps *3sets (bodyweight) 30sec rest

    Lateral squat 10 reps *3sets 40 sec rest

    Loaded glute bridge 5kg 20reps *2sets 30sec rest

    Bend over row 8reps *2sets (superset)

    Half kneeling single arm shoulder press 8reps *2sets 1 min rest

    PUPP (push up plank) 30sec (focus diaphragmatic breath)*2sets


    Day 2:

    Heel walk

    Toe walk

    High knees

    Buttkick

    Leg cradle

    Forward lunge with reach

    Single leg deadlift

    Side shuffle

    Easy run (40%-55% speed) 20min


    Day 3:

    Quadrupted T-spine 8reps*2sets

    Dead bug 8reps*2sets

    Single leg lowering 8reps*2sets

    Wall slide 15reps*2sets

    Movement:

    Floor press (5kg) 8 reps*2sets 30sec rest

    Split squat(body weight) 10reps *2sets 40sec rest

    Plank row 10reps *2sets 30sec rest

    Single leg RDL(bodyweight) 10reps*2sets (no rest)

    Tall kneeling single arm shoulder press 8repa *2sets (no rest)

    PUPP 30sec*3sets 30sec rest


    Day4 :

    Heel walk

    Toe walk

    High knees

    Buttkick

    Leg cradle

    Forward lunge with reach

    Single leg deadlift

    Side shuffle

    Easy run (40%-55% speed) 15min


    Day 5:

    Working on mobility and regeneration ( Total 30min)


    Just use your arm and reach your finger tips much as possible(without using stick)

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