Activity Tracking:
Steps: 8,255 ~ 4.3 miles
Monday, January 24, 2022
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
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)
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Activity Tracking:
Steps: 9,794 ~ 4.7 miles
Steps: 9,794 ~ 4.7 miles
Saturday, January 22, 2022
Warm-Up:
Stretch
Stretch
HealthRider:
HealthRider with 50 lbs.
1,000 reps
HealthRider with 50 lbs.
1,000 reps
Cool-Down:
Stretch
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
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: 7,063 ~ 2.8 miles
Steps: 7,063 ~ 2.8 miles
Monday, January 17, 2022
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
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)
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Activity Tracking:
Steps: 8,542 ~ 4.0 miles
Steps: 8,542 ~ 4.0 miles
Sunday, January 16, 2022
Warm-Up:
Stretch
Stretch
Walk/Jog/Run:
1.77 miles
Treadmill with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Warm-Up: 2 minutes
1.77 miles
Treadmill with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Warm-Up: 2 minutes
Work Set: 5x
Walk: 3.0 mph for 1 minute
Jog: 4.5 mph for 2 minutes
Run: 6.0 mph for 1 minute
Cool-Down: 3 minutes
Cool-Down:
Stretch
Walk: 3.0 mph for 1 minute
Jog: 4.5 mph for 2 minutes
Run: 6.0 mph for 1 minute
Cool-Down: 3 minutes
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
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: 6,532 ~ 3.0 miles
Steps: 6,532 ~ 3.0 miles
Friday, January 14, 2022
Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds
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
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: 5,915 ~ 2.9 miles
Steps: 5,915 ~ 2.9 miles
Monday, January 10, 2022
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
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)
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Activity Tracking:
Steps: 8,556 ~ 3.9 miles
Steps: 8,556 ~ 3.9 miles
Saturday, January 08, 2022
Warm-Up:
Stretch
Stretch
Snowshoe Run:
3.05 miles
3.05 miles
Snowshoe Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
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
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: 10,108 ~ 4.7 miles
Steps: 10,108 ~ 4.7 miles
Thursday, January 06, 2022
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
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:
Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 12,227 ~ 3.6 miles
Steps: 12,227 ~ 3.6 miles
Monday, January 03, 2022
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
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)
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Activity Tracking:
Steps: 8,176 ~ 3.7 miles
Steps: 8,176 ~ 3.7 miles
Friday, December 31, 2021
Warm-Up:
Stretch
Crab Swings
Stretch
Crab Swings
Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.
Deadlifts: 2x5x144 lbs.
Workout:
Snatches: 30(15+15)x6x16 kg.
Snatches: 30(15+15)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
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: 8,315 ~ 4.0 miles
Steps: 8,315 ~ 4.0 miles
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