Dynamic Stretch + Recovery
Activity Tracking:
Steps: 5,970 ~ 3.1 miles
Steps: 5,970 ~ 3.1 miles
Monday, December 23, 2024
Workout:
Surrender Yoga
Surrender Yoga
Workout:
Meditation
Meditation
Activity Tracking:
Steps: 7,576 ~ 4.0 miles
Steps: 7,576 ~ 4.0 miles
Sunday, December 22, 2024
Cold Water Dip:
Lake Johanna:
Water temperature approximately 32 - 34 degrees.
Time: 10:00.0 minutes.
Lake Johanna:
Water temperature approximately 32 - 34 degrees.
Time: 10:00.0 minutes.
Activity Tracking:
Steps: 6,659 ~ 3.5 miles
Steps: 6,659 ~ 3.5 miles
Saturday, December 21, 2024
Warm-Up:
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
BodyGuard Odyssey LS2 Treadmill:
Walk backwards:
5 minutes; .09 miles
Walk backwards:
5 minutes; .09 miles
Swings: 5x10(5+5)x24 kg.
Workout:
Landmine Thruster: 3x10x25 lbs.
Landmine Single-Leg Romanian Deadlift: 3x10(5+5)x15 lbs.
Landmine Rows: 3x10x25 lbs.
Landmine One-Arm Chest Press: 3x10(5+5)x15 lbs.
Landmine Thruster: 3x10x25 lbs.
Landmine Single-Leg Romanian Deadlift: 3x10(5+5)x15 lbs.
Landmine Rows: 3x10x25 lbs.
Landmine One-Arm Chest Press: 3x10(5+5)x15 lbs.
Cool-Down:
Hip Banded Distraction
Stretch
Foam Roller
Hip Banded Distraction
Stretch
Foam Roller
Activity Tracking:
Steps: 6,866 ~ 3.6 miles
Steps: 6,866 ~ 3.6 miles
Friday, December 20, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 9,086 ~ 4.8 miles
Steps: 9,086 ~ 4.8 miles
Wednesday, December 18, 2024
Warm-Up:
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Power Plate pro7: 1 minute, level 5
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Power Plate pro7: 1 minute, level 5
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Run:
Actual: 30:03.0
Octane Fitness XTOne Elliptical:
Distance: 4.14 miles
Actual: 30:03.0
Octane Fitness XTOne Elliptical:
Distance: 4.14 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 10,410 ~ 5.4 miles
Steps: 10,410 ~ 5.4 miles
Tuesday, December 17, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Bike:
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1, 2 and 3 Seat Position 16 30:01.0 13.39 miles
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1, 2 and 3 Seat Position 16 30:01.0 13.39 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,341 ~ 4.4 miles
Steps: 8,341 ~ 4.4 miles
Monday, December 16, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
TechnoGym Recumbent Bike:
5 minutes; 1.20 miles
5 minutes; 1.20 miles
Workout:
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x20x150 lbs., 1x20x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Overhead Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x20x150 lbs., 1x20x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Overhead Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 9,968 ~ 5.2 miles
Steps: 9,968 ~ 5.2 miles
Sunday, December 15, 2024
Cold Water Dip:
Lake Johanna:
Water temperature approximately 32 - 34 degrees.
Time: 10:00.0 minutes.
Lake Johanna:
Water temperature approximately 32 - 34 degrees.
Time: 10:00.0 minutes.
Activity Tracking:
Steps: 5,508 ~ 3.0 miles
Steps: 5,508 ~ 3.0 miles
Thursday, December 12, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 5,838 ~ 3.1 miles
Steps: 5,838 ~ 3.1 miles
Wednesday, December 11, 2024
Warm-Up:
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Power Plate pro7: 1 minute, level 5
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Power Plate pro7: 1 minute, level 5
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Run:
Actual: 30:01.0
Octane Fitness XTOne Elliptical:
Distance: 4.44 miles
Actual: 30:01.0
Octane Fitness XTOne Elliptical:
Distance: 4.44 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 10,879 ~ 5.7 miles
Steps: 10,879 ~ 5.7 miles
Tuesday, December 10, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Bike:
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 13.65 miles
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 13.65 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,868 ~ 3.1 miles
Steps: 5,868 ~ 3.1 miles
Monday, December 09, 2024
Warm-Up:
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Power Plate pro7: 1 minute, level 5
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Power Plate pro7: 1 minute, level 5
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
TechnoGym Recumbent Bike:
5 minutes; 1.21 miles
5 minutes; 1.21 miles
Workout:
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x20x150 lbs., 1x20x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Overhead Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x20x150 lbs., 1x20x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Overhead Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 10,047 ~ 5.3 miles
Steps: 10,047 ~ 5.3 miles
Sunday, December 08, 2024
Cold Water Dip:
Lake Johanna:
Water temperature approximately 32 - 34 degrees.
Time: 10:00.0 minutes.
Lake Johanna:
Water temperature approximately 32 - 34 degrees.
Time: 10:00.0 minutes.
Activity Tracking:
Steps: 5,110 ~ 2.8 miles
Steps: 5,110 ~ 2.8 miles
Thursday, December 05, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,193 ~ 3.3 miles
Steps: 6,193 ~ 3.3 miles
Wednesday, December 04, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Bike:
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.75 miles
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.75 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,820 ~ 3.1 miles
Steps: 5,820 ~ 3.1 miles
Tuesday, December 03, 2024
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,791 ~ 3.6 miles
Steps: 6,791 ~ 3.6 miles
Monday, December 02, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Deadlifts: 1x10x104 lbs., 1x10x114 lbs., 1x10x124 lbs., 1x10x134 lbs.
Run:
Actual: 30:00.0
TechnoGym Treadmill:
Intervals: Levels 6 and 7; 1 minute work, 1 minute rest:
Level 6: 4.8 mph work, 2.7 mph rest
Level 7; 5.1 mph work, 2.9 mph rest
Total Distance: 1.88 miles
Actual: 30:00.0
TechnoGym Treadmill:
Intervals: Levels 6 and 7; 1 minute work, 1 minute rest:
Level 6: 4.8 mph work, 2.7 mph rest
Level 7; 5.1 mph work, 2.9 mph rest
Total Distance: 1.88 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 10,942 ~ 6.8 miles
Steps: 10,942 ~ 6.8 miles
Friday, November 29, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
TechnoGym Recumbent Bike:
5 minutes; 1.25 miles
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
TechnoGym Recumbent Bike:
5 minutes; 1.25 miles
Workout:
Cybex Prestige Strength Leg Press: 1x20x105 lbs., 1x20x145 lbs., 1x20x185 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x80 lbs., 1x10x90 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x80 lbs., 1x10x90 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x40 lbs., 1x10x50 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cybex Prestige Strength Leg Press: 1x20x105 lbs., 1x20x145 lbs., 1x20x185 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x80 lbs., 1x10x90 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x80 lbs., 1x10x90 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x40 lbs., 1x10x50 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,439 ~ 4.4 miles
Steps: 8,439 ~ 4.4 miles
Wednesday, November 27, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Run:
Actual: 30:03.0
Octane Fitness XTOne Elliptical:
Distance: 4.42 miles
Actual: 30:03.0
Octane Fitness XTOne Elliptical:
Distance: 4.42 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 9,537 ~ 5.0 miles
Steps: 9,537 ~ 5.0 miles
Tuesday, November 26, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Bike:
Actual: 30:02.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:02.0 13.36 miles
Actual: 30:02.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:02.0 13.36 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,242 ~ 4.3 miles
Steps: 8,242 ~ 4.3 miles
Sunday, November 24, 2024
Cold Water Dip:
Lake Johanna:
Water temperature approximately 43 degrees.
Time: 10:00.0 minutes.
Lake Johanna:
Water temperature approximately 43 degrees.
Time: 10:00.0 minutes.
Activity Tracking:
Steps: 6,293 ~ 3.4 miles
Steps: 6,293 ~ 3.4 miles
Friday, November 22, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
TechnoGym Recumbent Bike:
5 minutes; 1.23 miles
5 minutes; 1.23 miles
Workout:
LifeFitness Leg Press: 1x20x100 lbs., 1x20x120 lbs., 1x20x150 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Overhead Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
LifeFitness Leg Press: 1x20x100 lbs., 1x20x120 lbs., 1x20x150 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Overhead Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 7,740 ~ 4.0 miles
Steps: 7,740 ~ 4.0 miles
Thursday, November 21, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,924 ~ 3.6 miles
Steps: 6,924 ~ 3.6 miles
Wednesday, November 20, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Run:
Actual: 30:02.0
Octane Fitness XTOne Elliptical:
Distance: 4.45 miles
Actual: 30:02.0
Octane Fitness XTOne Elliptical:
Distance: 4.45 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 9,360 ~ 4.9 miles
Steps: 9,360 ~ 4.9 miles
Tuesday, November 19, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Bike:
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.39 miles
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.39 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,175 ~ 3.2 miles
Steps: 6,175 ~ 3.2 miles
Thursday, November 14, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,475 ~ 3.4 miles
Steps: 6,475 ~ 3.4 miles
Wednesday, November 13, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Workout:
Swings: 20x10x28 kg.
Swings: 20x10x28 kg.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 7,808 ~ 4.1 miles
Steps: 7,808 ~ 4.1 miles
Tuesday, November 12, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Bike:
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.88 miles
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.88 miles
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,832 ~ 3.6 miles
Steps: 6,832 ~ 3.6 miles
Monday, November 11, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Run:
Actual: 30:00.0
Octane Fitness XTOne Elliptical:
Distance: 4.43 miles
Actual: 30:00.0
Octane Fitness XTOne Elliptical:
Distance: 4.43 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 10,037 ~ 5.2 miles
Steps: 10,037 ~ 5.2 miles
Friday, November 08, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
TechnoGym Recumbent Bike:
5 minutes; 1.19 miles
5 minutes; 1.19 miles
Workout:
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
LifeFitness Chest Press: 1x10x40(20+20) lbs., 1x10x50(25+25) lbs., 1x10x60(30+30) lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs., 1x10x145 lbs., 1x10x165 lbs.
LifeFitness Shoulder Press: 1x10x30(15+15) lbs., 1x10x40(20+20) lbs., 1x10x50(25+25) lbs.
Cybex Eagle NX Calf: 3x10x105 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
LifeFitness Chest Press: 1x10x40(20+20) lbs., 1x10x50(25+25) lbs., 1x10x60(30+30) lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs., 1x10x145 lbs., 1x10x165 lbs.
LifeFitness Shoulder Press: 1x10x30(15+15) lbs., 1x10x40(20+20) lbs., 1x10x50(25+25) lbs.
Cybex Eagle NX Calf: 3x10x105 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,119 ~ 4.2 miles
Steps: 8,119 ~ 4.2 miles
Thursday, November 07, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 7,894 ~ 4.1 miles
Steps: 7,894 ~ 4.1 miles
Wednesday, November 06, 2024
TechnoGym Treadmill:
Intervals: Levels 6 and 7; 1 minute work, 1 minute rest:
Level 6: 4.8 mph work, 2.7 mph rest
Level 7; 5.1 mph work, 2.9 mph rest
Total Distance: 1.55 miles
Intervals: Levels 6 and 7; 1 minute work, 1 minute rest:
Level 6: 4.8 mph work, 2.7 mph rest
Level 7; 5.1 mph work, 2.9 mph rest
Total Distance: 1.55 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 9,904 ~ 5.8 miles
Steps: 9,904 ~ 5.8 miles
Tuesday, November 05, 2024
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.72 miles
Levels 1 and 2 Seat Position 16 30:01.0 12.72 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,325 ~ 3.8 miles
Steps: 7,325 ~ 3.8 miles
Sunday, November 03, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Hip Stretch: 2x10(5+5) using red resistance band
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Hip Stretch: 2x10(5+5) using red resistance band
TechnoGym Recumbent Bike:
5 minutes; 1.21 miles
5 minutes; 1.21 miles
Workout:
Cybex Prestige Strength Leg Press: 1x15x150 lbs., 1x15x175 lbs., 1x15x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Overhead Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Eagle NX Calf: 3x10x105 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cybex Prestige Strength Leg Press: 1x15x150 lbs., 1x15x175 lbs., 1x15x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Overhead Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Eagle NX Calf: 3x10x105 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 7,349 ~ 3.8 miles
Steps: 7,349 ~ 3.8 miles
Friday, November 01, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Run:
TechnoGym Treadmill:
20:03.0 1.16 miles 4.0 mph maximum speed
TechnoGym Treadmill:
20:03.0 1.16 miles 4.0 mph maximum speed
Run:
TechnoGym Treadmill:
Sled Workout: 50 lbs., 5 reps, 50 yards, rest 1 minute between reps: total distance: .14 miles, time: 07:21.8
Rep 1: 32 seconds 344 max watts 4.7 mph max speed
Rep 2: 28 seconds 399 max watts 5.3 mph max speed
Rep 3: 28 seconds 391 max watts 5.1 mph max speed
Rep 4: 30 seconds 372 max watts 4.8 mph max speed
Rep 5: 28 seconds 394 max watts 5.2 mph max speed
TechnoGym Treadmill:
Sled Workout: 50 lbs., 5 reps, 50 yards, rest 1 minute between reps: total distance: .14 miles, time: 07:21.8
Rep 1: 32 seconds 344 max watts 4.7 mph max speed
Rep 2: 28 seconds 399 max watts 5.3 mph max speed
Rep 3: 28 seconds 391 max watts 5.1 mph max speed
Rep 4: 30 seconds 372 max watts 4.8 mph max speed
Rep 5: 28 seconds 394 max watts 5.2 mph max speed
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 9,341 ~ 4.6 miles
Steps: 9,341 ~ 4.6 miles
Wednesday, October 30, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 7,021 ~ 3.7 miles
Steps: 7,021 ~ 3.7 miles
Tuesday, October 29, 2024
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.89 miles
Levels 1 and 2 Seat Position 16 30:01.0 12.89 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 9,905 ~ 5.2 miles
Steps: 9,905 ~ 5.2 miles
Saturday, October 26, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.16 miles
TechnoGym Recumbent Bike:
5 minutes; 1.16 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Workout:
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step-Up and Over: 1x20(10+10)x12 inch box, 1x20(10+10)x20(10+10) lbs.x12 inch box, 1x20(10+10)x30(15+15) lbs.x12 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x35 lbs., 1x10x40 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step-Up and Over: 1x20(10+10)x12 inch box, 1x20(10+10)x20(10+10) lbs.x12 inch box, 1x20(10+10)x30(15+15) lbs.x12 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x35 lbs., 1x10x40 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 6,896 ~ 3.6 miles
Steps: 6,896 ~ 3.6 miles
Wednesday, October 23, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Treadmill:
Parachute Workout: 20" XS Parachute, 5 reps, 50 yards, rest 1 minute between reps: total distance: .14 miles:
Rep 1: 35 seconds 196 max watts
Rep 2: 24 seconds 239 max watts
Rep 3: 23 seconds 248 max watts
Rep 4: 22 seconds 272 max watts
Rep 5: 22 seconds 298 max watts
Parachute Workout: 20" XS Parachute, 5 reps, 50 yards, rest 1 minute between reps: total distance: .14 miles:
Rep 1: 35 seconds 196 max watts
Rep 2: 24 seconds 239 max watts
Rep 3: 23 seconds 248 max watts
Rep 4: 22 seconds 272 max watts
Rep 5: 22 seconds 298 max watts
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 7,743 ~ 4.0 miles
Steps: 7,743 ~ 4.0 miles
Tuesday, October 22, 2024
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.53 miles
Levels 1 and 2 Seat Position 16 30:01.0 12.53 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,037 ~ 3.7 miles
Steps: 7,037 ~ 3.7 miles
Sunday, October 20, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.18 miles
TechnoGym Recumbent Bike:
5 minutes; 1.18 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Workout:
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step-Up and Over: 3x20(10+10)x10 inch box
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Mid Row: 3x10x125 lbs.
Hoist Roc-It Shoulder Press: 3x10x62 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step-Up and Over: 3x20(10+10)x10 inch box
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Mid Row: 3x10x125 lbs.
Hoist Roc-It Shoulder Press: 3x10x62 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 10,689 ~ 5.6 miles
Steps: 10,689 ~ 5.6 miles
Thursday, October 17, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 8,065 ~ 4.2 miles
Steps: 8,065 ~ 4.2 miles
Wednesday, October 16, 2024
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
30:05.0 5.40 miles
30:05.0 5.40 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 10,121 ~ 5.3 miles
Steps: 10,121 ~ 5.3 miles
Tuesday, October 15, 2024
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 13.11 miles
Levels 1 and 2 Seat Position 16 30:01.0 13.11 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,486 ~ 3.9 miles
Steps: 7,486 ~ 3.9 miles
Monday, October 14, 2024
Warm-Up:
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Workout:
TechnoGym Treadmill:
Actual: 20:00.0
1.27 miles 5 mph max speed
TechnoGym Treadmill:
Actual: 20:00.0
1.27 miles 5 mph max speed
Swings: 10x10x28 kg.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 10,255 ~ 6.1 miles
Steps: 10,255 ~ 6.1 miles
Saturday, October 12, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.16 miles
TechnoGym Recumbent Bike:
5 minutes; 1.16 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Workout:
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step-Up and Over: 3x20(10+10)x10 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x35 lbs., 1x10x40 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step-Up and Over: 3x20(10+10)x10 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x35 lbs., 1x10x40 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 7,695 ~ 4.0 miles
Steps: 7,695 ~ 4.0 miles
Wednesday, October 09, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Treadmill:
Sled Workout: 50 lbs., 5 reps, 50 yards, rest 2 minutes between reps: total distance: .14 miles:
Rep 1: 34 seconds 334 max watts 4.5 mph max speed
Rep 2: 28 seconds 394 max watts 5.2 mph max speed
Rep 3: 27 seconds 394 max watts 5.2 mph max speed
Rep 4: 26 seconds 423 max watts 5.4 mph max speed
Rep 5: 24 seconds 458 max watts 6.1 mph max speed
Sled Workout: 50 lbs., 5 reps, 50 yards, rest 2 minutes between reps: total distance: .14 miles:
Rep 1: 34 seconds 334 max watts 4.5 mph max speed
Rep 2: 28 seconds 394 max watts 5.2 mph max speed
Rep 3: 27 seconds 394 max watts 5.2 mph max speed
Rep 4: 26 seconds 423 max watts 5.4 mph max speed
Rep 5: 24 seconds 458 max watts 6.1 mph max speed
Activity Tracking:
Steps: 7,288 ~ 3.8 miles
Steps: 7,288 ~ 3.8 miles
Tuesday, October 08, 2024
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.75 miles
Levels 1 and 2 Seat Position 16 30:01.0 12.75 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,462 ~ 3.9 miles
Steps: 7,462 ~ 3.9 miles
Saturday, October 05, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.16 miles
TechnoGym Recumbent Bike:
5 minutes; 1.16 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Workout:
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x15x150 lbs., 1x10x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Step-Up and Over: 3x20(10+10)x8 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs., 1x10x145 lbs., 1x10x165 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x35 lbs., 1x10x40 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x15x150 lbs., 1x10x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Step-Up and Over: 3x20(10+10)x8 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs., 1x10x145 lbs., 1x10x165 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x35 lbs., 1x10x40 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 8,956 ~ 4.7 miles
Steps: 8,956 ~ 4.7 miles
Wednesday, October 02, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Treadmill:
30:01.0 1.79 miles 6.0 mph maximum speed 12.5% maximum grade 263 feet elevation
Warm-Up:
5 minutes
Workout:
2 1/2 minutes 5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 7.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 10% incline
2 1/2 minutes 0% incline
2 1/2 minutes 12.5% incline
2 1/2 minutes 0% incline
30:01.0 1.79 miles 6.0 mph maximum speed 12.5% maximum grade 263 feet elevation
Warm-Up:
5 minutes
Workout:
2 1/2 minutes 5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 7.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 10% incline
2 1/2 minutes 0% incline
2 1/2 minutes 12.5% incline
2 1/2 minutes 0% incline
Cool-Down:
5 minutes
5 minutes
Activity Tracking:
Steps: 11,359 ~ 6.0 miles
Steps: 11,359 ~ 6.0 miles
Tuesday, October 01, 2024
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:02.0 12.53 miles
Levels 1 and 2 Seat Position 16 30:02.0 12.53 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,166 ~ 4.3 miles
Steps: 8,166 ~ 4.3 miles
Saturday, September 28, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .25 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .25 miles
Forward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20x5x28 kg.
Swings: 20x5x28 kg.
Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Hip Adductor/Abductor Stretch: 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'clock
Superman Exercise: 4x5
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Hip Adductor/Abductor Stretch: 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'clock
Superman Exercise: 4x5
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
Activity Tracking:
Steps: 5,972 ~ 3.2 miles
Steps: 5,972 ~ 3.2 miles
Wednesday, September 25, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Treadmill:
30:07.0 1.73 miles 6.0 mph maximum speed 12.5% maximum grade 251 feet elevation
30:07.0 1.73 miles 6.0 mph maximum speed 12.5% maximum grade 251 feet elevation
Warm-Up:
5 minutes
5 minutes
Workout:
2 1/2 minutes 5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 7.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 10% incline
2 1/2 minutes 0% incline
2 1/2 minutes 12.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 7.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 10% incline
2 1/2 minutes 0% incline
2 1/2 minutes 12.5% incline
2 1/2 minutes 0% incline
Cool-Down:
5 minutes
5 minutes
Activity Tracking:
Steps: 11,612 ~ 5.9 miles
Steps: 11,612 ~ 5.9 miles
Tuesday, September 24, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.71 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.71 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,052 ~ 3.2 miles
Steps: 6,052 ~ 3.2 miles
Sunday, September 22, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.15 miles
TechnoGym Recumbent Bike:
5 minutes; 1.15 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10 steps
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10 steps
Workout:
LifeFitness Leg Extension: 3x10x55 lbs.
Hoist Roc-It Leg Curl: 3x10x100 lbs.
Deadlifts: 3x10x124 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Mid Row: 3x10x125 lbs.
Hoist Roc-It Shoulder Press: 3x10x62 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
LifeFitness Leg Extension: 3x10x55 lbs.
Hoist Roc-It Leg Curl: 3x10x100 lbs.
Deadlifts: 3x10x124 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Mid Row: 3x10x125 lbs.
Hoist Roc-It Shoulder Press: 3x10x62 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 5,889 ~ 3.1 miles
Steps: 5,889 ~ 3.1 miles
Wednesday, September 18, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.27 miles
Levels 1 and 2 Seat Position 16 30:01.0 12.27 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 6,884 ~ 3.6 miles
Steps: 6,884 ~ 3.6 miles
Tuesday, September 17, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 11.90 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 11.90 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,211 ~ 3.8 miles
Steps: 7,211 ~ 3.8 miles
Saturday, September 14, 2024
Warm-Up:
Stretch
Stretch
Run:
4.90 miles
Los Angeles Running
4.90 miles
Los Angeles Running
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 17,858 ~ 7.9 miles
Steps: 17,858 ~ 7.9 miles
Thursday, September 12, 2024
Warm-Up:
Star Trac Recumbent Bike:
5 minutes; .81 miles
Star Trac Recumbent Bike:
5 minutes; .81 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10 steps
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10 steps
Workout:
TechnoGym Leg Press: 1x20x50 lbs., 1x15x100 lbs., 1x15x130 lbs., 1x15x150 lbs.
TechnoGym Chest Press: 1x15x20 lbs., 1x10x40 lbs., 1x10x50 lbs., 1x10x60 lbs.
TechnoGym Lat Pulldown: 1x15x30 lbs., 1x10x50 lbs., 1x10x60 lbs., 1x10x70 lbs.
TechnoGym Overhead Press: 1x15x20 lbs., 1x10x30 lbs., 1x10x40 lbs., 1x10x50 lbs.
TechnoGym Calf: 3x15x100 lbs.
TechnoGym Core: 3x10x30 lbs.
TechnoGym Leg Press: 1x20x50 lbs., 1x15x100 lbs., 1x15x130 lbs., 1x15x150 lbs.
TechnoGym Chest Press: 1x15x20 lbs., 1x10x40 lbs., 1x10x50 lbs., 1x10x60 lbs.
TechnoGym Lat Pulldown: 1x15x30 lbs., 1x10x50 lbs., 1x10x60 lbs., 1x10x70 lbs.
TechnoGym Overhead Press: 1x15x20 lbs., 1x10x30 lbs., 1x10x40 lbs., 1x10x50 lbs.
TechnoGym Calf: 3x15x100 lbs.
TechnoGym Core: 3x10x30 lbs.
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 6,281 ~ 3.3 miles
Steps: 6,281 ~ 3.3 miles
Tuesday, September 10, 2024
Warm-Up:
Stretch
Stretch
Run:
2.75 miles
Los Angeles Running
2.75 miles
Los Angeles Running
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 12,949 ~ 5.9 miles
Steps: 12,949 ~ 5.9 miles
Wednesday, September 04, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Treadmill:
30:04.0 1.73 miles 5.0 mph maximum speed 12.5% maximum grade 250 feet elevation
30:04.0 1.73 miles 5.0 mph maximum speed 12.5% maximum grade 250 feet elevation
Warm-Up:
5 minutes
5 minutes
Workout:
2 1/2 minutes 5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 7.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 10% incline
2 1/2 minutes 0% incline
2 1/2 minutes 12.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 7.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 10% incline
2 1/2 minutes 0% incline
2 1/2 minutes 12.5% incline
2 1/2 minutes 0% incline
Cool-Down:
5 minutes
5 minutes
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 12,943 ~ 6.4 miles
Steps: 12,943 ~ 6.4 miles
Tuesday, September 03, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.19 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.19 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,573 ~ 2.9 miles
Steps: 5,573 ~ 2.9 miles
Sunday, September 01, 2024
Warm-Up:
Stretch
Stretch
Run:
2.55 miles
Trail Run at Lake Elmo Park Reserve
2.55 miles
Trail Run at Lake Elmo Park Reserve
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 9,778 ~ 4.4 miles
Steps: 9,778 ~ 4.4 miles
Friday, August 30, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.12 miles
TechnoGym Recumbent Bike:
5 minutes; 1.12 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 2x20 steps
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 2x20 steps
Workout:
LifeFitness Leg Extension: 3x10x55 lbs.
Hoist Roc-It Leg Curl: 3x10x100 lbs.
Deadlifts: 3x10x124 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Lat Pulldown: 3x10x86 lbs.
Hoist Roc-It Shoulder Press: 3x10x69 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
LifeFitness Leg Extension: 3x10x55 lbs.
Hoist Roc-It Leg Curl: 3x10x100 lbs.
Deadlifts: 3x10x124 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Lat Pulldown: 3x10x86 lbs.
Hoist Roc-It Shoulder Press: 3x10x69 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 5,685 ~ 3.0 miles
Steps: 5,685 ~ 3.0 miles
Wednesday, August 28, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 11.87 miles
Levels 1 and 2 Seat Position 16 30:01.0 11.87 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 6,017 ~ 3.1 miles
Steps: 6,017 ~ 3.1 miles
Saturday, August 10, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.14 miles
TechnoGym Recumbent Bike:
5 minutes; 1.14 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10 steps
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10 steps
Swings: 2x10(5+5)x16 kg.
Workout:
Hoist Roc-It Leg Extension: 3x10x78 lbs.
Hoist Roc-It Leg Curl: 3x10x100 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Deadlifts: 3x10x124 lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Lat Pulldown: 3x10x86 lbs.
Hoist Roc-It Shoulder Press: 3x10x69 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Hoist Roc-It Leg Extension: 3x10x78 lbs.
Hoist Roc-It Leg Curl: 3x10x100 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Deadlifts: 3x10x124 lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Lat Pulldown: 3x10x86 lbs.
Hoist Roc-It Shoulder Press: 3x10x69 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 6,218 ~ 3.3 miles
Steps: 6,218 ~ 3.3 miles
Thursday, August 08, 2024
TechnoGym Treadmill:
30:01.0 1.64 miles 4.5 mph maximum speed 12.5% maximum grade 268 feet elevation
30:01.0 1.64 miles 4.5 mph maximum speed 12.5% maximum grade 268 feet elevation
Warm-Up:
5 minutes
5 minutes
Workout:
2 1/2 minutes 5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 7.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 10% incline
2 1/2 minutes 0% incline
2 1/2 minutes 12.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 7.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 10% incline
2 1/2 minutes 0% incline
2 1/2 minutes 12.5% incline
2 1/2 minutes 0% incline
Cool-Down:
5 minutes
5 minutes
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 8,793 ~ 4.4 miles
Steps: 8,793 ~ 4.4 miles
Wednesday, August 07, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Cold Water Tub:
Cold Water Tub at Sara's house:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Activity Tracking:
Steps: 6,291 ~ 3.3 miles
Steps: 6,291 ~ 3.3 miles
Tuesday, August 06, 2024
TechnoGym Stationary Bike:
Levels 1,2 and 3 Seat Position 16 30:01.0 12.87 miles
Levels 1,2 and 3 Seat Position 16 30:01.0 12.87 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,192 ~ 3.3 miles
Steps: 7,192 ~ 3.3 miles
Sunday, August 04, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .27 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .27 miles
Forward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 25x5x28 kg.
Swings: 25x5x28 kg.
Cool-Down:
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'clock
Superman Exercise: 4x5
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
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'clock
Superman Exercise: 4x5
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
Activity Tracking:
Steps: 6,304 ~ 3.5 miles
Steps: 6,304 ~ 3.5 miles
Thursday, August 01, 2024
TechnoGym Treadmill:
30:01.0 1.64 miles 4.5 mph maximum speed 12.5% maximum grade 247 feet elevation
30:01.0 1.64 miles 4.5 mph maximum speed 12.5% maximum grade 247 feet elevation
Warm-Up:
5 minutes
5 minutes
Workout:
2 1/2 minutes 5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 7.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 10% incline
2 1/2 minutes 0% incline
2 1/2 minutes 12.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 7.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 10% incline
2 1/2 minutes 0% incline
2 1/2 minutes 12.5% incline
2 1/2 minutes 0% incline
Cool-Down:
5 minutes
5 minutes
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 8,863 ~ 4.4 miles
Steps: 8,863 ~ 4.4 miles
Tuesday, July 30, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1,2 and 3 Seat Position 16 30:02.0 13.88 miles
Levels 1,2 and 3 Seat Position 16 30:02.0 13.88 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,890 ~ 3.6 miles
Steps: 6,890 ~ 3.6 miles
Saturday, July 27, 2024
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:
Circuit: 3x
Pull-Ups (assisted with medium band: 50-120 lbs.): 3,3,4(2+2)
Push-Ups: 5,5,5
Squats: 10,10,10
Swings: 3x15x28 kg.
Circuit: 3x
Pull-Ups (assisted with medium band: 50-120 lbs.): 3,3,4(2+2)
Push-Ups: 5,5,5
Squats: 10,10,10
Swings: 3x15x28 kg.
Forward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Circuit: 2x (right in 5, left in 5, right out 5, left out 5)
Ankle Turn In: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn Out: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn In: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn Out: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Step Up and Over: 2x20(10+10)x8 inch box
Step Up and Over and Back Up: 2x20(10+10)x6 inch box
Step Up and Over and Back Up: 2x20(10+10)x6 inch box
Cool-Down:
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Superman Exercise: 4x5
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Superman Exercise: 4x5
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
Activity Tracking:
Steps: 7,722 ~ 4.2 miles
Steps: 7,722 ~ 4.2 miles
Wednesday, July 24, 2024
TechnoGym Treadmill:
30:02.0 1.58 miles 10% maximum grade 200 feet elevation
30:02.0 1.58 miles 10% maximum grade 200 feet elevation
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 9,686 ~ 4.6 miles
Steps: 9,686 ~ 4.6 miles
Tuesday, July 23, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1,2 and 3 Seat Position 16 30:01.0 13.63 miles
Levels 1,2 and 3 Seat Position 16 30:01.0 13.63 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,916 ~ 3.1 miles
Steps: 5,916 ~ 3.1 miles
Friday, July 19, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.21 miles
TechnoGym Recumbent Bike:
5 minutes; 1.21 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10 steps
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10 steps
Workout:
LifeFitness Leg Extension: 3x10x55 lbs.
Hoist Roc-It Glute Master: 3x20(10+10)x38 lbs.
Deadlifts: 3x10x124 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Lat Pulldown: 3x10x86 lbs.
Hoist Roc-It Shoulder Press: 3x10x69 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
LifeFitness Leg Extension: 3x10x55 lbs.
Hoist Roc-It Glute Master: 3x20(10+10)x38 lbs.
Deadlifts: 3x10x124 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Lat Pulldown: 3x10x86 lbs.
Hoist Roc-It Shoulder Press: 3x10x69 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
Stretch
Activity Tracking:
Steps: 7,982 ~ 4.2 miles
Steps: 7,982 ~ 4.2 miles
Wednesday, July 17, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1,2 and 3 Seat Position 16 30:01.0 13.27 miles
Levels 1,2 and 3 Seat Position 16 30:01.0 13.27 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 6,642 ~ 3.5 miles
Steps: 6,642 ~ 3.5 miles
Saturday, July 13, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .30 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .30 miles
Swings: 2x10(5+5)x16 kg.
Workout:
Circuit: 3x
Pull-Ups (assisted with medium band: 50-120 lbs.): 3,3,4(2+2)
Push-Ups: 5,5,5
Squats: 10,10,10
Swings: 3x15x28 kg.
Circuit: 3x
Pull-Ups (assisted with medium band: 50-120 lbs.): 3,3,4(2+2)
Push-Ups: 5,5,5
Squats: 10,10,10
Swings: 3x15x28 kg.
Forward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Circuit: 2x (right in 5, left in 5, right out 5, left out 5)
Ankle Turn In: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn Out: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn In: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn Out: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Step Up and Over: 2x20(10+10)x8 inch box
Step Up and Over and Back Up: 2x20(10+10)x6 inch box
Step Up and Over and Back Up: 2x20(10+10)x6 inch box
Cool-Down:
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Superman Exercise: 4x5
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Superman Exercise: 4x5
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
Activity Tracking:
Steps: 6,089 ~ 3.4 miles
Steps: 6,089 ~ 3.4 miles
Wednesday, July 10, 2024
Octane Fitness XTOne Elliptical:
30:01.0 4.23 miles
30:01.0 4.23 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 9,364 ~ 4.9 miles
Steps: 9,364 ~ 4.9 miles
Tuesday, July 09, 2024
TechnoGym Stationary Bike:
Levels 1,2 and 3 Seat Position 16 30:01.0 13.65 miles
Levels 1,2 and 3 Seat Position 16 30:01.0 13.65 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,471 ~ 2.9 miles
Steps: 5,471 ~ 2.9 miles
Sunday, July 07, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles
Forward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 25x5x28 kg.
Swings: 25x5x28 kg.
Cool-Down:
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
Activity Tracking:
Steps: 8,572 ~ 4.7 miles
Steps: 8,572 ~ 4.7 miles
Friday, July 05, 2024
Warm-Up:
Stretch
Stretch
Run:
2.35 miles
Trail Run
2.35 miles
Trail Run
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 9,723 ~ 4.4 miles
Steps: 9,723 ~ 4.4 miles
Wednesday, July 03, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Octane Fitness XTOne Elliptical:
30:02.0 4.69 miles
30:02.0 4.69 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 11,460 ~ 6.0 miles
Steps: 11,460 ~ 6.0 miles
Tuesday, July 02, 2024
TechnoGym Stationary Bike:
Levels 1,2 and 3 Seat Position 16 30:01.0 13.26 miles
Levels 1,2 and 3 Seat Position 16 30:01.0 13.26 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,212 ~ 3.3 miles
Steps: 6,212 ~ 3.3 miles
Monday, July 01, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.16 miles
TechnoGym Recumbent Bike:
5 minutes; 1.16 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10 steps
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10 steps
Workout:
Hoist Roc-It Leg Extension: 1x10x66 lbs., 1x10x78 lbs., 1x10x91 lbs.
Hoist Roc-It Glute Master: 3x20(10+10)x38 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Deadlifts: 3x10x124 lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Lat Pulldown: 3x10x86 lbs.
Hoist Roc-It Shoulder Press: 3x10x69 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Hoist Roc-It Leg Extension: 1x10x66 lbs., 1x10x78 lbs., 1x10x91 lbs.
Hoist Roc-It Glute Master: 3x20(10+10)x38 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Deadlifts: 3x10x124 lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Lat Pulldown: 3x10x86 lbs.
Hoist Roc-It Shoulder Press: 3x10x69 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Activity Tracking:
Steps: 6,028 ~ 3.2 miles
Steps: 6,028 ~ 3.2 miles
Sunday, June 30, 2024
Warm-Up:
Stretch
Stretch
Run:
2.35 miles
Trail Run
2.35 miles
Trail Run
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 11,311 ~ 5.3 miles
Steps: 11,311 ~ 5.3 miles
Saturday, June 29, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .29 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .29 miles
Swings: 2x10(5+5)x16 kg.
Workout:
Circuit: 3x
Pull-Ups (assisted with medium band: 50-120 lbs.): 3,3,4(2+2)
Push-Ups: 5,5,5
Squats: 10,10,10
Swings: 3x15x28 kg.
Circuit: 3x
Pull-Ups (assisted with medium band: 50-120 lbs.): 3,3,4(2+2)
Push-Ups: 5,5,5
Squats: 10,10,10
Swings: 3x15x28 kg.
Forward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Circuit: 2x (right in 5, left in 5, right out 5, left out 5)
Ankle Turn In: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn Out: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn In: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn Out: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Step Up and Over: 2x20(10+10)x8 inch box
Step Up and Over and Back Up: 2x20(10+10)x6 inch box
Cool-Down:
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
Activity Tracking:
Steps: 6,290 ~ 3.7 miles
Steps: 6,290 ~ 3.7 miles
Wednesday, June 26, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Octane Fitness XTOne Elliptical:
30:01.0 4.12 miles
30:01.0 4.12 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 10,390 ~ 5.4 miles
Steps: 10,390 ~ 5.4 miles
Tuesday, June 25, 2024
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:02.0 12.56 miles
Levels 1 and 2 Seat Position 16 30:02.0 12.56 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,541 ~ 3.4 miles
Steps: 6,541 ~ 3.4 miles
Monday, June 24, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.14 miles
TechnoGym Recumbent Bike:
5 minutes; 1.14 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Workout:
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Swings: 5x10x28 kg.
Step-Up and Over: 3x20(10+10)x8 inch box
Hoist Roc-It Chest Press: 3x10x115 lbs.
LifeFitness Lat Pulldowns: 3x10x70 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Swings: 5x10x28 kg.
Step-Up and Over: 3x20(10+10)x8 inch box
Hoist Roc-It Chest Press: 3x10x115 lbs.
LifeFitness Lat Pulldowns: 3x10x70 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 6,738 ~ 3.5 miles
Steps: 6,738 ~ 3.5 miles
Saturday, June 22, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .27 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .27 miles
Workout:
Circuit: 3x
Pull-Ups (assisted with medium band: 50-120 lbs.): 5,3,2
Push-Ups: 5,5,5
Squats: 10,10,10
Circuit: 3x
Pull-Ups (assisted with medium band: 50-120 lbs.): 5,3,2
Push-Ups: 5,5,5
Squats: 10,10,10
Forward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Circuit: 2x (right in 5, left in 5, right out 5, left out 5)
Ankle Turn In: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn Out: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn In: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn Out: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Step Up and Over: 2x20(10+10)x8 inch box
Cool-Down:
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
Activity Tracking:
Steps: 9,103 ~ 5.5 miles
Steps: 9,103 ~ 5.5 miles
Wednesday, June 19, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
30:02.0 5.06 miles
30:02.0 5.06 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,764 ~ 3.0 miles
Steps: 5,764 ~ 3.0 miles
Tuesday, June 18, 2024
TechnoGym Stationary Bike:
Levels 1,2,3,4 and 5 Seat Position 16 30:01.0 12.41 miles
Levels 1,2,3,4 and 5 Seat Position 16 30:01.0 12.41 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,532 ~ 3.0 miles
Steps: 5,532 ~ 3.0 miles
Monday, June 17, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.24 miles
TechnoGym Recumbent Bike:
5 minutes; 1.24 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Workout:
LifeFitness Leg Extension: 3x10x55 lbs.
Hammer Strength Leg Curl: 3x10x40 lbs.
Romanian Deadlifts: 3x10x64.1 lbs.
Step-Up and Over: 1x20(10+10)x8 inch box, 1x20(10+10)x17 inch box with support hold
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Shoulder Press: 1x10x40 lbs., 1x10x45 lbs., 1x10x50 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
LifeFitness Leg Extension: 3x10x55 lbs.
Hammer Strength Leg Curl: 3x10x40 lbs.
Romanian Deadlifts: 3x10x64.1 lbs.
Step-Up and Over: 1x20(10+10)x8 inch box, 1x20(10+10)x17 inch box with support hold
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Shoulder Press: 1x10x40 lbs., 1x10x45 lbs., 1x10x50 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 6,105 ~ 3.2 miles
Steps: 6,105 ~ 3.2 miles
Monday, June 10, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.15 miles
TechnoGym Recumbent Bike:
5 minutes; 1.15 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Workout:
LifeFitness Seated Leg Press: 1x20x70 lbs., 1x20x80 lbs., 1x20x90 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 1x10x134 lbs.
Step-Up: 3x20(10+10)x17 inch box x 30(15+15) lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
LifeFitness Seated Leg Press: 1x20x70 lbs., 1x20x80 lbs., 1x20x90 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 1x10x134 lbs.
Step-Up: 3x20(10+10)x17 inch box x 30(15+15) lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 7,986 ~ 4.2 miles
Steps: 7,986 ~ 4.2 miles
Sunday, June 09, 2024
Warm-Up:
Stretch
Stretch
Run:
2.85 miles
Trail Run
2.85 miles
Trail Run
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 11,331 ~ 5.0 miles
Steps: 11,331 ~ 5.0 miles
Saturday, June 08, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .29 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .29 miles
Lateral Band Walk: Heavy Red Resistance Band: 15-20 lbs. 1x20(5,5,5,5)
Swings: 2x10(5+5)x16 kg.
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 25x5x28 kg.
Swings: 25x5x28 kg.
Cool-Down:
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Activity Tracking:
Steps: 7,109 ~ 3.9 miles
Steps: 7,109 ~ 3.9 miles
Wednesday, June 05, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
30:03.0 5.66 miles
30:03.0 5.66 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,766 ~ 3.0 miles
Steps: 5,766 ~ 3.0 miles
Tuesday, June 04, 2024
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.77 miles
Levels 1 and 2 Seat Position 16 30:01.0 12.77 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,064 ~ 3.2 miles
Steps: 6,064 ~ 3.2 miles
Monday, June 03, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.16 miles
TechnoGym Recumbent Bike:
5 minutes; 1.16 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Workout:
Cybex Prestige Strength Leg Press: 1x20x120 lbs., 1x20x140 lbs., 1x20x160 lbs.
Jump Over: 3x5x12 inch hurdle
Box Jump-Down to Squat Jump: 3x5x17 inch box
Lateral Step Down: 2x20(10+10)x12 inch box
Romanian Deadlifts: 3x10x64.1 lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
LifeFitness Standing Calf Raise: 3x10x55 lbs.
Cybex Prestige Strength Leg Press: 1x20x120 lbs., 1x20x140 lbs., 1x20x160 lbs.
Jump Over: 3x5x12 inch hurdle
Box Jump-Down to Squat Jump: 3x5x17 inch box
Lateral Step Down: 2x20(10+10)x12 inch box
Romanian Deadlifts: 3x10x64.1 lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
LifeFitness Standing Calf Raise: 3x10x55 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 7,871 ~ 4.1 miles
Steps: 7,871 ~ 4.1 miles
Sunday, June 02, 2024
Warm-Up:
Stretch
Stretch
Run:
2.35 miles
Trail Run
2.35 miles
Trail Run
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 10,076 ~ 4.6 miles
Steps: 10,076 ~ 4.6 miles
Friday, May 31, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .30 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .30 miles
Lateral Band Walk: Heavy Red Resistance Band: 15-20 lbs. 1x20(5,5,5,5)
Swings: 2x10(5+5)x16 kg.
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20x5x28 kg.
Swings: 20x5x28 kg.
Cool-Down:
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Activity Tracking:
Steps: 8,204 ~ 4.5 miles
Steps: 8,204 ~ 4.5 miles
Wednesday, May 29, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 5,486 ~ 2.9 miles
Steps: 5,486 ~ 2.9 miles
Tuesday, May 28, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.06 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.06 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 11,151 ~ 5.9 miles
Steps: 11,151 ~ 5.9 miles
Saturday, May 25, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .29 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .29 miles
Lateral Band Walk: Heavy Red Resistance Band: 15-20 lbs. 1x20(5,5,5,5)
Swings: 2x10(5+5)x16 kg.
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20x5x28 kg.
Swings: 20x5x28 kg.
Cool-Down:
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Activity Tracking:
Steps: 6,512 ~ 3.7 miles
Steps: 6,512 ~ 3.7 miles
Wednesday, May 22, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
30:01.0 5.75 miles
30:01.0 5.75 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,638 ~ 3.0 miles
Steps: 5,638 ~ 3.0 miles
Tuesday, May 21, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.72 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.72 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,211 ~ 2.7 miles
Steps: 5,211 ~ 2.7 miles
Monday, May 20, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.16 miles
TechnoGym Recumbent Bike:
5 minutes; 1.16 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Workout:
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 1x10x134 lbs.
Step-Up: 3x20(10+10)x17 inch box x 30(15+15) lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 1x10x134 lbs.
Step-Up: 3x20(10+10)x17 inch box x 30(15+15) lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 6,120 ~ 3.2 miles
Steps: 6,120 ~ 3.2 miles
Saturday, May 18, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .30 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .30 miles
Lateral Band Walk: Heavy Red Resistance Band: 15-20 lbs. 1x20(5,5,5,5)
Swings: 2x10(5+5)x16 kg.
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20x5x28 kg.
Swings: 20x5x28 kg.
Cool-Down:
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Activity Tracking:
Steps: 7,179 ~ 4.1 miles
Steps: 7,179 ~ 4.1 miles
Wednesday, May 15, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
30:01.0 5.92 miles
30:01.0 5.92 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,713 ~ 3.1 miles
Steps: 5,713 ~ 3.1 miles
Tuesday, May 14, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.34 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.34 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,180 ~ 3.8 miles
Steps: 7,180 ~ 3.8 miles
Monday, May 13, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.12 miles
TechnoGym Recumbent Bike:
5 minutes; 1.12 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Workout:
Cybex Prestige Strength Leg Press: 1x20x120 lbs., 1x20x140 lbs., 1x20x160 lbs.
Jump Over: 3x5x12 inch hurdle
Box Jump-Down to Squat Jump: 3x5x17 inch box
Lateral Step Down: 2x20(10+10)x12 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)x17 inch box x 30(15+15) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Prestige Strength Leg Press: 1x20x120 lbs., 1x20x140 lbs., 1x20x160 lbs.
Jump Over: 3x5x12 inch hurdle
Box Jump-Down to Squat Jump: 3x5x17 inch box
Lateral Step Down: 2x20(10+10)x12 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)x17 inch box x 30(15+15) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 7,695 ~ 4.0 miles
Steps: 7,695 ~ 4.0 miles
Saturday, May 11, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .27 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .27 miles
Lateral Band Walk: Medium Yellow Resistance Band: 10-12 lbs. 1x20(5,5,5,5)
Swings: 2x10(5+5)x16 kg.
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20x5x24 kg.
Swings: 20x5x24 kg.
Cool-Down:
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Activity Tracking:
Steps: 6,765 ~ 3.8 miles
Steps: 6,765 ~ 3.8 miles
Wednesday, May 08, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
30:01.0 5.44 miles
30:01.0 5.44 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 6,670 ~ 3.5 miles
Steps: 6,670 ~ 3.5 miles
Tuesday, May 07, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.99 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.99 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,863 ~ 3.1 miles
Steps: 5,863 ~ 3.1 miles
Monday, May 06, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.15 miles
TechnoGym Recumbent Bike:
5 minutes; 1.15 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Workout:
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x20x120 lbs., 1x20x150 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Deadlifts: 3x10x104 lbs.
Step-Up: 3x20(10+10)x17 inch box x 20(10+10) lbs.
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x35 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x20x120 lbs., 1x20x150 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Deadlifts: 3x10x104 lbs.
Step-Up: 3x20(10+10)x17 inch box x 20(10+10) lbs.
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x35 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 6,283 ~ 3.3 miles
Steps: 6,283 ~ 3.3 miles
Sunday, May 05, 2024
Cold Water Dip:
Lake Johanna:
Water temperature approximately 54 degrees.
Time: 25:00.0 minutes.
Steps: 5,580 ~ 3.2 miles
Wednesday, May 01, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
30:02.0 5.20 miles
30:02.0 5.20 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 4,980 ~ 2.6 miles
Steps: 4,980 ~ 2.6 miles
Tuesday, April 30, 2024
TechnoGym Recumbent Bike:
Seat Position 16 30:01.0 7.47 miles
Seat Position 16 30:01.0 7.47 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,486 ~ 2.9 miles
Steps: 5,486 ~ 2.9 miles
Monday, April 29, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.19 miles
TechnoGym Recumbent Bike:
5 minutes; 1.19 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Workout:
Cybex Prestige Strength Leg Press: 1x20x160 lbs., 1x20x180 lbs., 1x20x200 lbs.
Jump Over: 3x5x12 inch hurdle
Box Jump-Down to Squat Jump: 3x5x17 inch box
Lateral Step Down: 2x20(10+10)x12 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)x17 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Prestige Strength Leg Press: 1x20x160 lbs., 1x20x180 lbs., 1x20x200 lbs.
Jump Over: 3x5x12 inch hurdle
Box Jump-Down to Squat Jump: 3x5x17 inch box
Lateral Step Down: 2x20(10+10)x12 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)x17 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 6,550 ~ 3.5 miles
Steps: 6,550 ~ 3.5 miles
Friday, April 26, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles
Lateral Band Walk: Medium Yellow Resistance Band: 10-12 lbs. 1x20(5,5,5,5)
Swings: 2x10(5+5)x16 kg.
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20x5x28 kg.
Swings: 20x5x28 kg.
Cool-Down:
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Activity Tracking:
Steps: 5,218 ~ 3.2 miles
Steps: 5,218 ~ 3.2 miles
Wednesday, April 24, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
30:01.0 5.54 miles
30:01.0 5.54 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 7,277 ~ 3.8 miles
Steps: 7,277 ~ 3.8 miles
Tuesday, April 23, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.80 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.80 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,235 ~ 2.8 miles
Steps: 5,235 ~ 2.8 miles
Monday, April 22, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.19 miles
TechnoGym Recumbent Bike:
5 minutes; 1.19 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Workout:
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 1x10x134 lbs.
Step-Up: 3x20(10+10)x17 inch box x 40(20+20) lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 1x10x134 lbs.
Step-Up: 3x20(10+10)x17 inch box x 40(20+20) lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 6,601 ~ 3.5 miles
Steps: 6,601 ~ 3.5 miles
Sunday, April 21, 2024
Cold Water Dip:
Lake Johanna:
Water temperature approximately 51 degrees.
Time: 15:00.0 minutes.
Steps: 5,431 ~ 2.9 miles
Saturday, April 20, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles
Lateral Band Walk: Medium Yellow Resistance Band: 10-12 lbs. 1x20(5,5,5,5)
Swings: 2x10(5+5)x16 kg.
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20x5x28 kg.
Swings: 20x5x28 kg.
Cool-Down:
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Activity Tracking:
Steps: 6,746 ~ 3.8 miles
Steps: 6,746 ~ 3.8 miles
Wednesday, April 17, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.46 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.46 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,287 ~ 2.8 miles
Steps: 5,287 ~ 2.8 miles
Tuesday, April 16, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.35 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.35 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,292 ~ 2.8 miles
Steps: 5,292 ~ 2.8 miles
Monday, April 15, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.18 miles
TechnoGym Recumbent Bike:
5 minutes; 1.18 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Workout:
Cybex Prestige Strength Leg Press: 1x20x160 lbs., 1x20x180 lbs., 1x20x200 lbs.
Jump Over: 3x5x12 inch hurdle
Box Jump-Down to Squat Jump: 3x5x17 inch box
Lateral Step Down: 2x20(10+10)x12 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)x17 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Prestige Strength Leg Press: 1x20x160 lbs., 1x20x180 lbs., 1x20x200 lbs.
Jump Over: 3x5x12 inch hurdle
Box Jump-Down to Squat Jump: 3x5x17 inch box
Lateral Step Down: 2x20(10+10)x12 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)x17 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 6,862 ~ 3.6 miles
Steps: 6,862 ~ 3.6 miles
Sunday, April 14, 2024
Cold Water Dip:
Lake Johanna:
Water temperature approximately 47 degrees.
Time: 25:00.0 minutes.
Steps: 6,553 ~ 3.4 miles
Saturday, April 13, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles
Lateral Band Walk: Medium Yellow Resistance Band: 10-12 lbs. 1x20(5,5,5,5)
Swings: 2x10(5+5)x16 kg.
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20x5x28 kg.
Swings: 20x5x28 kg.
Cool-Down:
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Activity Tracking:
Steps: 7,229 ~ 4.0 miles
Steps: 7,229 ~ 4.0 miles
Wednesday, April 10, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.33 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.33 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 7,744 ~ 4.1 miles
Steps: 7,744 ~ 4.1 miles
Tuesday, April 09, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.88 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.88 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,402 ~ 2.8 miles
Steps: 5,402 ~ 2.8 miles
Monday, April 08, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.26 miles
TechnoGym Recumbent Bike:
5 minutes; 1.26 miles
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'clock
Balance Exercise: 1x4(2+2)x20 count
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Workout:
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 1x10x134 lbs.
Step-Up: 3x20(10+10)x17 inch box x 40(20+20) lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 1x10x134 lbs.
Step-Up: 3x20(10+10)x17 inch box x 40(20+20) lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Shoulder Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 8,091 ~ 4.2 miles
Steps: 8,091 ~ 4.2 miles
Friday, April 05, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .27 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .27 miles
Lateral Band Walk: Medium Yellow Resistance Band: 10-12 lbs. 1x20(5,5,5,5)
Swings: 2x10(5+5)x16 kg.
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20x4x28 kg.
Swings: 20x4x28 kg.
Cool-Down:
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
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'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Activity Tracking:
Steps: 6,772 ~ 3.8 miles
Steps: 6,772 ~ 3.8 miles
Wednesday, April 03, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.69 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.69 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 6,933 ~ 3.6 miles
Steps: 6,933 ~ 3.6 miles
Tuesday, April 02, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.53 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.53 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,824 ~ 3.0 miles
Steps: 5,824 ~ 3.0 miles
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