Pradeep Training

Day 1

Warmup 

Always warm up before training. Never start cold or with muscles tight. 

Monster Kick 

Raise/Swing right leg as high as you can straight out in front of your body keeping leg straight. Swing/Windmill right arm at the same time you are raising your right leg and touch the right hand to the right foot while your right leg is still elevated. Repeat with right leg/left arm. Repeat with right leg/ both arms.

 

Switch to Left Leg, left arm. Left leg, right arm. Left Leg both arms.

5 reps each side

 

Strength/Weight Training Exercises

Perform each exercise 3x.

Perform in the order listed.

Example: After performing Exercise #1 one time go to Exercise #2, etc. This will give your muscle a rest until you perform the rest of your training. Do not rest in between exercises. You may rest/hydrate after you performed all four exercises in succession.

 

Exercise #1 - Kettlebell Figure 8 Pass Thru

(1) 15 pound KB x 15 reps each way

 

Exercise #2 - Dumbbell Chest Press on Flat Bench

Keep your feet on the floor and your low back flat, not arched. Engage your abs to keep your low back flat on the bench.(2) 20 pound DB’s x 20 reps

 

Exercise #3 - Single Arm Dumbbell Row on Flat Bench

(2) 20 pound x 20 reps each side

 

Exercise #4 - Overhead Dumbbell Press, Elbow to Knee with (1) ankle weight each leg

(1) 8 pound DB x 10 reps each side (same elbow, same knee)

(1) 8 pound DB x 10 reps each side (opposite elbow, opposite knee) 

 

Stretch

Hurdle, Butterfly, Straight Leg, Split

without Resistance Band

Hold each position 30 seconds.

 

Seated on a mat, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner right thigh. Reach out and touch right toe with both hands. 

 

Switch.

 

Butterfly. Seated on mat, bend both legs and bring both feet into your groin/inner thigh area with the bottoms of you feet facing each other. Drive you knees to the floor while reaching out over your feet. 

 

Straight Leg. Seated on the floor, extend both legs straight out in front of you on mat, toes pointed up. Reach out and touch both toes with both hands. 

 

Split. Seated on mat, separate both legs as far as you can. Reach out with both hands and try and touch each toe. 

Day 2

Strength/Weight Training Exercises

Exercise #1 - Standing DB Curl {Biceps Exercise}

Stand, Feet Shoulder wide apart.

Start with hammer grip (palms in)

Lift and twist both DB's to a palms up finish.

Keep both elbows back throughout.

(2) 15 pound DB's x 20 reps 

Exercise #2 - Triceps Head Crusher on Flat Bench

Hold both DB's directly over chest, arms straight.

Lower both DB's down just outside of your head. 

Keep elbows together, just bend arm from elbow to hand.

(2) 8 pound DB's x 20 reps

Exercise #3 - Knee Drops on Mat (face up) {Core exercise}

Lie down on mat, face up.

Arms out to the side extended and straight.

Bring both knees into chest, elevate feet higher than knees.

Lower both legs/knees down to one side without touching mat. Bring legs/both knees back up and lower to other side.

(1) 2 pound ankle weight each leg x 15 reps each side.

Exercise #4 - Get Up on Flat Bench {Abdominal Exercise}

Lie down on bench face up.

Hold DB directly over chest, arms straight throughout.

Bring your upper body up until you are at a seated position on the bench with the DB held straight overhead. Lower back down, repeat.

(1) 5 pund DB x 15 reps

Exercise #5 - TRX Standing Roll Out

Standing Roll Out (L) Face forward away from wall/door/mirror at a slight angle (the deeper the angle the harder the exercise, adjust angle as you go). Grip handles, palms down directly across from eye level, keep arms straight from handles to shoulders, keep elbows shoulder width apart. Keep body straight then lower (slow controlled) your hips forward first (slightly arching your lower back). {IMPORTANT TO LOWER HIPS FIRST} Then raise your arms (keep arms straight) up just above above head level,  (slightly arch your lower back), when you have reached your limit on the movement forward (after arching your back), push off handles/arms using your core muscles to bring you back to the starting position. Muscles worked, low back, core, shoulders, triceps. 20 reps