Example output
**Workout Program for Aerial Silk Performance**
**Warm-Up (10 minutes):**
1. **Shoulder Mobility Circles:** Perform 2 sets of 10 reps each direction.
2. **Arm Swings:** 2 sets of 15 reps, forward and backward.
3. **Cat-Cow Stretch:** 1 set of 10 reps to warm up the spine.
4. **Dynamic Forward Fold:** 2 sets of 10 reps to stretch the hamstrings and lower back.
**Workout Routine (40 minutes):**
**1. Core Stability (15 minutes):**
1. **Plank Variations:** Start with regular plank for 30 seconds, side planks for 30 seconds each side, and finish with forearm plank for 30 seconds. Aim for 2 sets.
2. **Hollow Body Hold:** Hold for 20-30 seconds, aiming for 2 sets.
3. **Leg Raises:** 2 sets of 10 reps, focusing on controlled movements.
4. **Russian Twists:** 2 sets of 12 reps, using a weight or without depending on your comfort level.
**2. Upper Body Strength (15 minutes):**
1. **Pull-Ups or Assisted Pull-Ups:** Aim for 2 sets of 5-8 reps.
2. **Inverted Rows:** 2 sets of 10 reps, gradually increasing difficulty.
3. **Push-Ups:** 2 sets of 10-15 reps, focusing on form and full range of motion.
4. **Dips (using dip bars or a stable surface):** 2 sets of 8-12 reps.
**3. Flexibility (10 minutes):**
1. **Shoulder Stretch with Resistance Band:** Hold for 30 seconds each arm, aiming for 2 sets.
2. **Pike Stretch:** Hold for 30 seconds, aiming for 2 sets.
3. **Hip Flexor Stretch:** Hold for 30 seconds each leg, aiming for 2 sets.
4. **Butterfly Stretch:** Hold for 30 seconds, aiming for 2 sets.
**Cool-Down (10 minutes):**
1. **Child's Pose:** Hold for 30 seconds to 1 minute, focusing on deep breathing.
2. **Seated Forward Fold:** Hold for 30 seconds to 1 minute, focusing on relaxing into the stretch.
3. **Triceps Stretch:** Hold for 30 seconds each arm.
4. **Shoulder Stretch:** Hold for 30 seconds each arm.
5. **Quad Stretch:** Hold for 30 seconds each leg.
**Progression:**
- Increase the difficulty of exercises gradually by adding more reps, sets, or incorporating advanced variations.
- Introduce new moves such as aerial silk climbs, wraps, and drops as proficiency improves.
- Listen to your body and adjust intensity accordingly, especially considering your previous shoulder injury.
**Important Notes:**
- Maintain proper form throughout each exercise to prevent injury and maximize effectiveness.
- Rest for 30-60 seconds between sets to allow for adequate recovery.
- Stay hydrated and fuel your body with nutritious meals to support your training.
- Incorporate rest days into your schedule to allow for muscle recovery and prevent overtraining.
- Consult with a fitness professional or physiotherapist if you have any concerns regarding your shoulder injury or overall fitness regimen.