Sunday, December 26, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Snatches: 20(10+10)x6x16 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: 4,686 ~ 2.2 miles

Saturday, December 25, 2021

Activity Tracking:
Steps: 6,099 ~ 3.2 miles

Friday, December 24, 2021

Activity Tracking:
Steps: 8,089 ~ 4.3 miles

Thursday, December 23, 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: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 8,561 ~ 4.3 miles

Wednesday, December 22, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,189 ~ 3.4 miles

Tuesday, December 21, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 10,116 ~ 5.4 miles

Monday, December 20, 2021

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

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

Activity Tracking:
Steps: 10,273 ~ 5.1 miles

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

Activity Tracking:
Steps: 6,744 ~ 3.4 miles

Saturday, December 18, 2021

Warm-Up:
Stretch

Run:
3.06 miles
Trail Run

Cool-Down:
Stretch

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

Activity Tracking:
Steps: 13,596 ~ 6.5 miles

Friday, December 17, 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: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 7,894 ~ 4.0 miles

Thursday, December 16, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Snatches: 20(10+10)x6x16 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: 5,886 ~ 2.9 miles

Wednesday, December 15, 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: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 5,132 ~ 2.5 miles

Tuesday, December 14, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 7,044 ~ 3.7 miles

Monday, December 13, 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: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 6,805 ~ 3.3 miles

Sunday, December 12, 2021

Warm-Up:
Stretch

Snowshoe Run:
3.05 miles
Snowshoe Trail Run

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: 11,297 ~ 5.3 miles

Saturday, December 11, 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: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 8,884 ~ 4.8 miles

Friday, December 10, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Snatches: 20(10+10)x6x16 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: 5,026 ~ 2.5 miles

Thursday, December 09, 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: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 7,310 ~ 3.8 miles

Wednesday, December 08, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,946 ~ 3.2 miles

Tuesday, December 07, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 6,994 ~ 3.8 miles

Monday, December 06, 2021

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

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

Activity Tracking:
Steps: 7,204 ~ 3.3 miles

Sunday, December 05, 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: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 5,168 ~ 2.5 miles

Saturday, December 04, 2021

Warm-Up:
Stretch

Run:
3.05 miles
Trail Run

Cool-Down:
Stretch

Workout:

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

Activity Tracking:
Steps: 11,211 ~ 5.5 miles

Friday, December 03, 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: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 6,684 ~ 3.4 miles

Thursday, December 02, 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: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 5,010 ~ 2.6 miles

Wednesday, December 01, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,832 ~ 3.7 miles

Tuesday, November 30, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 7,234 ~ 3.8 miles

Monday, November 29, 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)

Activity Tracking:
Steps: 9,019 ~ 4.3 miles

Sunday, November 28, 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: 5,514 ~ 2.8 miles