Saturday, June 29, 2024

Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .29 miles

Swings: 2x10(5+5)x16 kg.

Workout:
Circuit: 3x
Pull-Ups (assisted with medium band: 50-120 lbs.): 3,3,4(2+2)
Push-Ups: 5,5,5
Squats: 10,10,10
Swings: 3x15x28 kg.

Forward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5

Circuit: 2x (right in 5, left in 5, right out 5, left out 5)
Ankle Turn In: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn Out: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5

Step Up and Over: 2x20(10+10)x8 inch box

Step Up and Over and Back Up: 2x20(10+10)x6 inch box

Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5

Activity Tracking:
Steps: 6,290 ~ 3.7 miles

Friday, June 28, 2024

Activity Tracking:
Steps: 5,628 ~ 3.0 miles

Thursday, June 27, 2024

Activity Tracking:
Steps: 6,417 ~ 3.4 miles

Wednesday, June 26, 2024

Workout:
Dynamic Stretch + Recovery

Octane Fitness XTOne Elliptical:
30:01.0 4.12 miles

Workout:
Surrender Yoga

Activity Tracking:
Steps: 10,390 ~ 5.4 miles

Tuesday, June 25, 2024

TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:02.0 12.56 miles

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 6,541 ~ 3.4 miles

Monday, June 24, 2024

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.14 miles

Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10

Workout:
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Swings: 5x10x28 kg.
Step-Up and Over: 3x20(10+10)x8 inch box
Hoist Roc-It Chest Press: 3x10x115 lbs.
LifeFitness Lat Pulldowns: 3x10x70 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 6,738 ~ 3.5 miles

Sunday, June 23, 2024

Activity Tracking:
Steps: 8,134 ~ 4.3 miles

Saturday, June 22, 2024

Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .27 miles

Workout:
Circuit: 3x
Pull-Ups (assisted with medium band: 50-120 lbs.): 5,3,2
Push-Ups: 5,5,5
Squats: 10,10,10

Forward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5

Circuit: 2x (right in 5, left in 5, right out 5, left out 5)
Ankle Turn In: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn Out: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5

Step Up and Over: 2x20(10+10)x8 inch box

Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5

Activity Tracking:
Steps: 9,103 ~ 5.5 miles

Friday, June 21, 2024

Activity Tracking:
Steps: 8,090 ~ 4.6 miles

Thursday, June 20, 2024

Activity Tracking:
Steps: 5,515 ~ 3.4 miles

Wednesday, June 19, 2024

Workout:
Dynamic Stretch + Recovery

Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
30:02.0 5.06 miles

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,764 ~ 3.0 miles

Tuesday, June 18, 2024

TechnoGym Stationary Bike:
Levels 1,2,3,4 and 5 Seat Position 16 30:01.0 12.41 miles

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 5,532 ~ 3.0 miles

Monday, June 17, 2024

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.24 miles

Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count

Workout:
LifeFitness Leg Extension: 3x10x55 lbs.
Hammer Strength Leg Curl: 3x10x40 lbs.
Romanian Deadlifts: 3x10x64.1 lbs.
Step-Up and Over: 1x20(10+10)x8 inch box, 1x20(10+10)x17 inch box with support hold
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Shoulder Press: 1x10x40 lbs., 1x10x45 lbs., 1x10x50 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 6,105 ~ 3.2 miles

Sunday, June 16, 2024

Activity Tracking:
Steps: 5,318 ~ 2.9 miles

Saturday, June 15, 2024

Activity Tracking:
Steps: 5,152 ~ 3.2 miles

Friday, June 14, 2024

Activity Tracking:
Steps: 16,198 ~ 8.5 miles

Thursday, June 13, 2024

Activity Tracking:
Steps: 18,574 ~ 9.7 miles

Wednesday, June 12, 2024

Activity Tracking:
Steps: 5,569 ~ 3.1 miles

Tuesday, June 11, 2024

Activity Tracking:
Steps: 8,439 ~ 4.4 miles

Monday, June 10, 2024

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.15 miles

Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count

Workout:
LifeFitness Seated Leg Press: 1x20x70 lbs., 1x20x80 lbs., 1x20x90 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 1x10x134 lbs.
Step-Up: 3x20(10+10)x17 inch box x 30(15+15) lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 7,986 ~ 4.2 miles

Sunday, June 09, 2024

Warm-Up:
Stretch

Run:
2.85 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 11,331 ~ 5.0 miles

Saturday, June 08, 2024

Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .29 miles

Lateral Band Walk: Heavy Red Resistance Band: 15-20 lbs. 1x20(5,5,5,5)
Swings: 2x10(5+5)x16 kg.

Workout:
Swings: 25x5x28 kg.

Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count

Activity Tracking:
Steps: 7,109 ~ 3.9 miles

Friday, June 07, 2024

Activity Tracking:
Steps: 5,543 ~ 2.9 miles

Thursday, June 06, 2024

Activity Tracking:
Steps: 5,828 ~ 3.1 miles

Wednesday, June 05, 2024

Workout:
Dynamic Stretch + Recovery

Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
30:03.0 5.66 miles

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,766 ~ 3.0 miles

Tuesday, June 04, 2024

TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.77 miles

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 6,064 ~ 3.2 miles

Monday, June 03, 2024

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.16 miles

Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count

Workout:
Cybex Prestige Strength Leg Press: 1x20x120 lbs., 1x20x140 lbs., 1x20x160 lbs.
Jump Over: 3x5x12 inch hurdle
Box Jump-Down to Squat Jump: 3x5x17 inch box
Lateral Step Down: 2x20(10+10)x12 inch box
Romanian Deadlifts: 3x10x64.1 lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
LifeFitness Standing Calf Raise: 3x10x55 lbs.

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 7,871 ~ 4.1 miles

Sunday, June 02, 2024

Warm-Up:
Stretch

Run:
2.35 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 10,076 ~ 4.6 miles

Saturday, June 01, 2024

Activity Tracking:
Steps: 6,188 ~ 3.2 miles

Friday, May 31, 2024

Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .30 miles

Lateral Band Walk: Heavy Red Resistance Band: 15-20 lbs. 1x20(5,5,5,5)
Swings: 2x10(5+5)x16 kg.

Workout:
Swings: 20x5x28 kg.

Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count

Activity Tracking:
Steps: 8,204 ~ 4.5 miles

Thursday, May 30, 2024

Activity Tracking:
Steps: 6,978 ~ 3.7 miles

Wednesday, May 29, 2024

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 5,486 ~ 2.9 miles