| Warm-Up: |
| Super
Joints: various |
| Foundation
Training: various |
| TacFit
Commando: various |
| The
Kneeling Hip Flexor Stretch |
| Hip
Rotations |
| Hips -
Walking Knee-Ups |
| Chest
Stretch |
| Frog
Stretch |
| Downward
Dog |
| Overhead
Squat |
| Hamstring
Stretch |
|
| Swings:
2x20(10+10)x24 kg. |
|
| Workout: |
| Nautilus
Vertical Chest: 1x5x95 lbs., 1x5x110 lbs., 1x5x125 lbs., 1x4x140 lbs. |
| Precor
Lateral Raises: 2x5x50 lbs. |
| Cybex
Prestige Strength Leg Press: 1x8x155 lbs., 1x8x195 lbs., 1x8x235 lbs.,
1x8x255 lbs. |
| Hoist
Roc-It Mid Row: 1x8x185 lbs., 1x8x225 lbs., 1x5x245 lbs., 1x5x265 lbs. |
| LifeFitness
Biceps Curl: 2x10x65 lbs. |
| Techno
Gym Arm Extension: 2x10x65 lbs. |
| Ground
Zero Free Motion Abdominals: 2x10x70 lbs. |
| Cybex
Eagle NX Calf: 2x10x120 lbs. |
| Cybex
Prestige Strength Back Extension: 2x10x110 lbs. |
|
| Cool-Down: |
Foam
Roller
| Activity
Tracking: |
| Steps:
6,642 ~ 3.0 miles |
|
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