Surrender Yoga
Activity Tracking:
Steps: 5,363 ~ 2.8 miles
Steps: 5,363 ~ 2.8 miles
Saturday, December 23, 2023
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20(10+10)x4(2+2)x24 kg.
Swings: 20(10+10)x4(2+2)x24 kg.
Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clockLower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Activity Tracking:
Steps: 5,107 ~ 2.9 miles
Steps: 5,107 ~ 2.9 miles
Thursday, December 21, 2023
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.34 miles
TechnoGym Recumbent Bike:
5 minutes; 1.34 miles
Bent Leg Clockwork Hip Mobility Drill
Straight Leg Clockwork Hip Mobility Drill
Straight Leg Clockwork Hip Mobility Drill
Strength:
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x10x100 lbs. (right leg), 1x10x100 lbs. (left leg)
Cybex Hip Adduction: 3x10x35 lbs.
Cybex Hip Abduction: 3x10x35 lbs.
Cybex Eagle NX Calf: 3x10x85 lbs.
Deadlifts: 4x10x109 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x25 lbs.
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x10x100 lbs. (right leg), 1x10x100 lbs. (left leg)
Cybex Hip Adduction: 3x10x35 lbs.
Cybex Hip Abduction: 3x10x35 lbs.
Cybex Eagle NX Calf: 3x10x85 lbs.
Deadlifts: 4x10x109 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x25 lbs.
Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 25:00.0 10.54 miles
TechnoGym Stationary Bike:
Level 1 Seat Position 16 25:00.0 10.54 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 7,457 ~ 3.9 miles
Steps: 7,457 ~ 3.9 miles
Wednesday, December 20, 2023
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 5,618 ~ 3.0 miles
Steps: 5,618 ~ 3.0 miles
Monday, December 18, 2023
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.31 miles
TechnoGym Recumbent Bike:
5 minutes; 1.31 miles
Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Deadlifts: 4x10x109 lbs.
Box Jump-Down: 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x10 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x25 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Deadlifts: 4x10x109 lbs.
Box Jump-Down: 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x10 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x25 lbs.
Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 15.32 miles
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 15.32 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 6,406 ~ 3.4 miles
Steps: 6,406 ~ 3.4 miles
Saturday, December 16, 2023
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .26 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .26 miles
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20(10+10)x4(2+2)x24 kg.
Swings: 20(10+10)x4(2+2)x24 kg.
Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clockLower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Activity Tracking:
Steps: 7,539 ~ 4.1 miles
Steps: 7,539 ~ 4.1 miles
Wednesday, December 13, 2023
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Recumbent Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 8.44 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 8.44 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,545 ~ 2.9 miles
Steps: 5,545 ~ 2.9 miles
Monday, December 11, 2023
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.34 miles
TechnoGym Recumbent Bike:
5 minutes; 1.34 miles
Bent Leg Clockwork Hip Mobility Drill
Straight Leg Clockwork Hip Mobility Drill
Straight Leg Clockwork Hip Mobility Drill
Strength:
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x10x100 lbs. (right leg), 1x10x100 lbs. (left leg)
Cybex Hip Abduction: 3x10x35 lbs.
Cybex Hip Adduction: 3x10x35 lbs.
Cybex Eagle NX Calf: 3x10x85 lbs.
Deadlifts: 4x10x109 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x25 lbs.
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x10x100 lbs. (right leg), 1x10x100 lbs. (left leg)
Cybex Hip Abduction: 3x10x35 lbs.
Cybex Hip Adduction: 3x10x35 lbs.
Cybex Eagle NX Calf: 3x10x85 lbs.
Deadlifts: 4x10x109 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x25 lbs.
Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.06 miles
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.06 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 6,324 ~ 3.3 miles
Steps: 6,324 ~ 3.3 miles
Saturday, December 09, 2023
Warm-Up:
Bent Leg Clockwork Hip Mobility Drill
Straight Leg Clockwork Hip Mobility Drill
Lower Back Stretch: Seated Twist
Lower Back Stretch: Standing Fold
Bent Leg Clockwork Hip Mobility Drill
Straight Leg Clockwork Hip Mobility Drill
Lower Back Stretch: Seated Twist
Lower Back Stretch: Standing Fold
Workout:
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
Actual: 40:06.0
8.23 miles
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
Actual: 40:06.0
8.23 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 5,275 ~ 2.8 miles
Steps: 5,275 ~ 2.8 miles
Thursday, December 07, 2023
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.36 miles
TechnoGym Recumbent Bike:
5 minutes; 1.36 miles
Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Deadlifts: 4x10x109 lbs.
Box Jump-Down: 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x10 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x25 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Deadlifts: 4x10x109 lbs.
Box Jump-Down: 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x10 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x25 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 7,648 ~ 4.0 miles
Steps: 7,648 ~ 4.0 miles
Saturday, December 02, 2023
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .26 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .26 miles
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20(10+10)x4(2+2)x24 kg.
Swings: 20(10+10)x4(2+2)x24 kg.
Cool-Down:
Kettlebell Hip Opener (25 lbs.)
Lower Back Stretch: Seated Twist
Lower Back Stretch: Standing Fold
Kettlebell Hip Opener (25 lbs.)
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs.
Bent Leg Clockwork Hip Mobility Drill
Straight Leg Clockwork Hip Mobility DrillLower Back Stretch: Seated Twist
Lower Back Stretch: Standing Fold
Activity Tracking:
Steps: 5,214 ~ 2.9 miles
Steps: 5,214 ~ 2.9 miles
Monday, November 27, 2023
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.27 miles
TechnoGym Recumbent Bike:
5 minutes; 1.27 miles
Bent Leg Clockwork Hip Mobility Drill
Straight Leg Clockwork Hip Mobility Drill
Straight Leg Clockwork Hip Mobility Drill
Strength:
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x10x100 lbs. (right leg), 1x10x100 lbs. (left leg)
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Hip Abduction: 3x10x30 lbs.
Cybex Hip Adduction: 3x10x30 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Deadlifts: 4x10x109 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x25 lbs.
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x10x100 lbs. (right leg), 1x10x100 lbs. (left leg)
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Hip Abduction: 3x10x30 lbs.
Cybex Hip Adduction: 3x10x30 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Deadlifts: 4x10x109 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x25 lbs.
Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 15.12 miles
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 15.12 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 8,168 ~ 4.3 miles
Steps: 8,168 ~ 4.3 miles
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