Workout Program Builder

**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.