| Warm-Up: |
| Super
Joints: various |
| Foundation
Training: various |
| TacFit
Commando: various |
| The
Kneeling Hip Flexor Stretch |
| Hips -
Walking Knee-Ups |
| Chest
Stretch |
| Frog
Stretch |
| Downward
Dog |
| Overhead
Squat |
| Hamstring
Stretch |
|
| Swings:
3x20(10+10)x24 kg. |
|
| Workout: |
| Ground
Zero Free Motion Squat: 1x10x120 lbs., 1x10x140 lbs., 1x10x160 lbs. |
| Nautilus
Vertical Chest Press: 1x5x110 lbs., 1x5x125 lbs., 1x5x140 lbs. |
| Hoist
Roc-It Lat Pulldown: 1x8x136 lbs., 1x8x146 lbs., 1x8x156 lbs. |
| MTS
Hammer Strength Abdominal Crunch: 2x10x80 lbs. |
| Cybex
Prestige Strength Back Extension: 2x10x75 lbs. |
| Cybex
Eagle NX Calf: 2x10x125 lbs. |
|
| Cool-Down: |
Foam
Roller
| Activity Tracking: |
| Steps:
7,698 ~ 3.5 miles |
|
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