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5-Templates/Workout.md

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+---
+title: <% tp.file.rename(tp.date.now() + "_" + tp.config.template_file.basename) %> <% tp.date.now() + "_" + tp.config.template_file.basename %>
+date: <% moment(tp.file.creation_date()).format("YYYY-MM-DD HH:mm:ss") %>
+lastmod: <% moment(tp.file.creation_date()).format("YYYY-MM-DD HH:mm:ss") %>
+categories: 
+tags: workout-log
+aliases: 
+share: false 
+---
+
+# <% tp.file.rename(tp.date.now() + "_" + tp.config.template_file.basename) %> <% tp.date.now() + "_" + tp.config.template_file.basename %>
+
+## Workout Notes 📝
+
+
+
+## Warm-Up & Mobility (10-15min)
+
+### Blood Flow
+
+- [ ] 10-20 [[Burpees]] or 30 [[Jumping-Jack]] or 1min [[Jumping Rope]] or 5min [[Light Jogging]]
+- [ ] [[Crawling]] and/or [[Bear]] and/or [[Monkey]] and/or [[Frogger]] and/or [[Crab walk]]
+
+### Mobility
+
+- [ ] 10 [[Wrist Circles (separated)]]
+- [ ] 10 [[Wrist Circles (together)]]
+- [ ] [[Standing Wrist Stretches]] and or [[Kneeling Wrist Stretches]]
+- [ ] 10 [[Arms circles]]
+- [ ] 10 [[Elbows circles]]
+- [ ] 10 [[Bodyweight Squat]]
+- [ ] 60s [[Parallel bar support hold]]
+- [ ] 60s [[Active hang]]
+- [ ] 5 [[Skin the Cat - German Hangs]]
+
+### Positional Drills (30-60s each, 3-6min long)
+
+- [ ] 30s [[Plank]]
+- [ ] 30s [[Side Plank]]
+- [ ] 30s [[Reverse Plank]]
+- [ ] 30s [[Hollow Hold]]
+- [ ] 30s [[Arch Holds]]
+
+## Skill & Technique Work (5-10min)
+
+> [!EXAMPLE]- Goals 🎯
+> ```tasks
+> path includes 2-Areas/Sport
+> tag includes skill
+> ```
+
+- [ ] [[Back-to-wall Handstand]] practice for 2min
+
+Notes : 
+
+## Strength Work (Concentric, eccentric, isometric) & Power
+
+### Vertical
+
+> [!EXAMPLE]- Goals 🎯
+> ```tasks
+> path includes 2-Areas/Sport
+> tag includes vertical
+> ```
+
+- [[Pull-Up]] 3x5 → 15 with 2min rest at 10x0 tempo
+	- [ ] 10
+	- [ ] 10
+	- [ ] 10
+- [[Dips]] 3x5 → 15 with 2min rest at 10x0 tempo
+	- [ ] 11
+	- [ ] 11
+	- [ ] 11
+
+### Horizontal
+
+> [!EXAMPLE]- Goals 🎯
+> ```tasks
+> path includes 2-Areas/Sport
+> tag includes horizontal
+> ```
+
+- [[Horizontal rows]] 3x5 → 15 with 2min rest at 10x0 tempo
+	- [ ] 10
+	- [ ] 10
+	- [ ] 10
+- [[Push-ups]] 3x5 → 15 with 2min rest at 10x0 tempo
+	- [ ] 11
+	- [ ] 11
+	- [ ] 11
+
+### Legs
+
+> [!EXAMPLE]- Goals 🎯
+> ```tasks
+> path includes 2-Areas/Sport
+> tag includes legs
+> ```
+
+- [[Bench assisted pistol squat]] 3x5 → 15 with 2min rest at 10x0 tempo
+	- [ ] 5
+	- [ ] 5
+	- [ ] 5
+
+### Core
+
+> [!EXAMPLE]- Goals 🎯
+> ```tasks
+> path includes 2-Areas/Sport
+> tag includes core
+> ```
+
+- [ ] [[Elevated Tuck L-Sit]] for 60s total, in as many set as possible, not to failure
+- [ ] 3x10s [[Compression Work]]
+- [[Crunches]] 3x10
+	- [ ] 10
+	- [ ] 10
+	- [ ] 10
+- [[Bicycle crunches]] 3x10
+	- [ ] 10
+	- [ ] 10
+	- [ ] 10
+
+## Prehabilitation, Flexibility Work, Cool Down
+
+- [ ] 1min of [[4-7-8 Deep Breathing]] (in through the nose and out through the mouth)