Saturday, July 13, 2024

Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .30 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)
Superman Exercise: 4x5
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5

Activity Tracking:
Steps: 6,089 ~ 3.4 miles