Friday, November 08, 2024

Warm-Up:
Power Plate pro7: 1 minute, level 5
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
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)

TechnoGym Recumbent Bike:
5 minutes; 1.19 miles

Workout:
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
LifeFitness Chest Press: 1x10x40(20+20) lbs., 1x10x50(25+25) lbs., 1x10x60(30+30) lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs., 1x10x145 lbs., 1x10x165 lbs.
LifeFitness Shoulder Press: 1x10x30(15+15) lbs., 1x10x40(20+20) lbs., 1x10x50(25+25) lbs.
Cybex Eagle NX Calf: 3x10x105 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 8,119 ~ 4.2 miles