Sunday, January 16, 2022

Warm-Up:
Stretch

Walk/Jog/Run:
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

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: 6,532 ~ 3.0 miles