| Activity Tracking: |
| Steps: 5,411 ~ 2.9 miles |
Sunday, November 24, 2019
Walk:
|
Friday, November 22, 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:
|
Sunday, November 17, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Friday, November 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: | ||
| Deadlifts: 1x10x144 lbs., 1x5x194 lbs., 1x5x224 lbs. | ||
| Push-Press: 3x10(5+5)x20 kg. | ||
| Pull-Ups: 3x5 => 15 | ||
| Finisher: | ||
| TechnoGym Aquafeel Skillrow Rower: 1x525 meters | ||
| Medicine Ball Slams: 1x25x20 lbs. | ||
| Concept 2 SkiErg: 265 meters | ||
| TechnoGym Skillmill Treadmill: .25 miles | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, November 13, 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: | ||
| Genesis Free Motion Squat: 3x12x120 lbs. | ||
| Hammer Strength Chest Press: 1x10x100 lbs., 1x10x115 lbs., 1x5x130 lbs. | ||
| Hoist Roc-It Mid Row: 3x10x185 lbs. | ||
| Hoist Roc-It Abs: 2x10x185 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x130 lbs. | ||
| Cybex Eagle NX Calf: 2x10x125 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, November 10, 2019
Walk:
|
Friday, November 08, 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: | ||
| Circuit: 3x | ||
| TechnoGym Aquafeel Skillrow Rower: 519,517,512 meters => 1,548 meters | ||
| Tire Flips: 3x15x176 lbs. | ||
| Concept 2 SkiErg: 270,272,273 meters => 815 meters | ||
| TechnoGym Skillmill Treadmill: .25,.25,.25 miles => .75 miles | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, November 06, 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: | ||
| Genesis Free Motion Squat: 3x10x120 lbs. | ||
| Hammer Strength Chest Press: 3x10x85 lbs. | ||
| Hoist Roc-It Mid Row: 3x10x165 lbs. | ||
| Hoist Roc-It Abs: 2x10x165 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x115 lbs. | ||
| Cybex Eagle NX Calf: 2x10x115 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, November 03, 2019
Walk:
|
Friday, November 01, 2019
| Warm-Up: | |||||||
| Stretch | |||||||
Run:
|
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