Tuesday, January 15, 2019

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:

LifeFitness Seated Leg Press: 1x10x110 lbs, 1x10x150 lbs., 1x10x190 lbs., 1x10x230 lbs.

Hammer Strength Chest Press: 1x5x100 lbs., 1x5x130 lbs., 1x5x145 lbs.

Superset: 3x

Kettlebell Row: 3x10(5+5)x28 kg.

Pull-Ups: 5,5,5 => 15

Hoist Roc-It Abs: 2x10x165 lbs.

Cybex Prestige Strength Back Extension: 2x10x110 lbs.

Cybex Eagle NX Calf: 2x10x125 lbs.

Cool-Down:

Foam Roller Activity Tracking: Steps: 11,352 ~ 5.2 miles