Saturday, November 27, 2021

Warm-Up:
Stretch

Run:
3.15 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)

Cool-Down:
Stretch

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 10 reps
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 10,794 ~ 5.4 miles

Friday, November 26, 2021

Warm-Up:
Stretch

Swings: 2x20(10+10)x20 kg.

Workout:
Snatches: 20(10+10)x6x16 kg.
Kettlebell Rows: 3x10(5+5)x20 kg.

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 10 reps
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 5,020 ~ 2.5 miles

Thursday, November 25, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 10 reps
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 6,321 ~ 3.1 miles

Wednesday, November 24, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 9,156 ~ 4.9 miles

Tuesday, November 23, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 9,054 ~ 4.9 miles

Monday, November 22, 2021

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 10 reps
Hip Banded Distraction: 1-2 minutes: 2 minutes

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility) at LifeTime Fitness

Activity Tracking:
Steps: 9,868 ~ 4.8 miles

Sunday, November 21, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 10 reps
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 5,939 ~ 3.0 miles

Saturday, November 20, 2021

Warm-Up:
Stretch

Run:
3.05 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)

Cool-Down:
Stretch

Workout:

Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 1 minutes; 10 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 1 minute
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 11,162 ~ 5.6 miles

Friday, November 19, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 2 minutes; 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute; 10 reps
Frog Stretch w/ Internal Rotation: 1-2 minutes: 1 minute
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 6,092 ~ 2.9 miles

Thursday, November 18, 2021

Workout:
Mobility and Flexibility assessment

Activity Tracking:
Steps: 8,012 ~ 4.2 miles

Wednesday, November 17, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,761 ~ 3.1 miles

Tuesday, November 16, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 9,318 ~ 4.8 miles

Monday, November 15, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 8,298 ~ 3.9 miles

Sunday, November 14, 2021

Activity Tracking:
Steps: 5,826 ~ 3.2 miles

Saturday, November 13, 2021

Warm-Up:
Stretch

Run:
3.05 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 10,765 ~ 5.3 miles

Friday, November 12, 2021

Warm-Up:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior

Workout:
Circuit: 3x
TRX Inverted Row: 3x10
Push-Ups: 3x10
Squats: 3x15
Abdominals - Bicycle Crunches: 3x20

Intervals: 5 minutes; 30 seconds work, 30 seconds rest
Concept 2 SkiErg PM5: 109 meters, 110 meters, 108 meters, 110 meters, 122 meters; total 559 meters (.35 miles)

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 6,169 ~ 2.5 miles

Thursday, November 11, 2021

Activity Tracking:
Steps: 7,287 ~ 3.8 miles

Wednesday, November 10, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,948 ~ 3.6 miles

Tuesday, November 09, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 8,485 ~ 4.4 miles

Monday, November 08, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 11,004 ~ 5.3 miles

Sunday, November 07, 2021

Activity Tracking:
Steps: 7,939 ~ 4.2 miles

Saturday, November 06, 2021

Warm-Up:
Stretch

Run:
3.05 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)

Cool-Down:
Stretch

Activity Tracking:
Steps: 12,770 ~ 6.4 miles

Friday, November 05, 2021

Warm-Up:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior

Workout:
Circuit: 3x
Pull-Ups: 3x3
Push-Ups: 3x9
Squats: 3x15
Abdominals - Bicycle Crunches: 3x20

Intervals: 5 minutes; 30 seconds work, 30 seconds rest
Concept 2 Rower PM5: 124 meters, 130 meters, 127 meters, 127 meters, 132 meters; total 640 meters (.40 miles)

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,298 ~ 2.4 miles

Thursday, November 04, 2021

Activity Tracking:
Steps: 6,250 ~ 3.4 miles

Wednesday, November 03, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 8,793 ~ 4.8 miles

Tuesday, November 02, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 14,248 ~ 7.5 miles

Monday, November 01, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 8,588 ~ 4.2 miles

Sunday, October 31, 2021

Activity Tracking:
Steps: 9,199 ~ 4.9 miles