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
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
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
Monday, April 01, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.32 miles
TechnoGym Recumbent Bike:
5 minutes; 1.32 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: 1x20x155 lbs., 1x20x175 lbs., 1x20x195 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: 1x20x155 lbs., 1x20x175 lbs., 1x20x195 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: 6,867 ~ 3.6 miles
Steps: 6,867 ~ 3.6 miles
Saturday, March 30, 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: 20(10+10)x6(3+3)x24 kg.
Swings: 20(10+10)x6(3+3)x24 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: 5,391 ~ 3.1 miles
Steps: 5,391 ~ 3.1 miles
Friday, March 29, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Skillmill Treadmill:
1.81 miles
1.81 miles
Activity Tracking:
Steps: 8,997 ~ 4.3 miles
Steps: 8,997 ~ 4.3 miles
Wednesday, March 27, 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: 6,849 ~ 3.6 miles
Steps: 6,849 ~ 3.6 miles
Tuesday, March 26, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 14.25 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 14.25 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 10,053 ~ 5.3 miles
Steps: 10,053 ~ 5.3 miles
Monday, March 25, 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
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: 9,688 ~ 5.1 miles
Steps: 9,688 ~ 5.1 miles
Saturday, March 23, 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: X-Light Green Resistance Band: 2-4 lbs. 1x20(5,5,5,5)
Swings: 2x10(5+5)x16 kg.
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20(10+10)x6(3+3)x24 kg.
Swings: 20(10+10)x6(3+3)x24 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: 5,739 ~ 3.3 miles
Steps: 5,739 ~ 3.3 miles
Wednesday, March 20, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.22 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.22 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 6,358 ~ 3.3 miles
Steps: 6,358 ~ 3.3 miles
Tuesday, March 19, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.77 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.77 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,245 ~ 2.8 miles
Steps: 5,245 ~ 2.8 miles
Monday, March 18, 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:
Jump Over: 3x5x12 inch hurdle
Box Jump-Down to Squat Jump: 3x5x17 inch box
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x20x170 lbs., 1x20x190 lbs.
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.
Jump Over: 3x5x12 inch hurdle
Box Jump-Down to Squat Jump: 3x5x17 inch box
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x20x170 lbs., 1x20x190 lbs.
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: 7,263 ~ 3.8 miles
Steps: 7,263 ~ 3.8 miles
Saturday, March 16, 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:
Swings: 20(10+10)x6(3+3)x24 kg.
Swings: 20(10+10)x6(3+3)x24 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: 8,670 ~ 4.8 miles
Steps: 8,670 ~ 4.8 miles
Thursday, March 14, 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:
Stretch
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 5,904 ~ 3.1 miles
Steps: 5,904 ~ 3.1 miles
Wednesday, March 13, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.11 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.11 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,680 ~ 3.0 miles
Steps: 5,680 ~ 3.0 miles
Tuesday, March 12, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.61 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.61 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 6,045 ~ 3.2 miles
Steps: 6,045 ~ 3.2 miles
Saturday, March 09, 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:
Swings: 20(10+10)x4(2+2)x24 kg.
Swings: 20(10+10)x4(2+2)x24 kg.
Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
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: 6,365 ~ 3.6 miles
Steps: 6,365 ~ 3.6 miles
Thursday, March 07, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.16 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.16 miles
Activity Tracking:
Steps: 6,579 ~ 3.4 miles
Steps: 6,579 ~ 3.4 miles
Tuesday, March 05, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 11.80 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 11.80 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,912 ~ 3.1 miles
Steps: 5,912 ~ 3.1 miles
Monday, March 04, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.23 miles
TechnoGym Recumbent Bike:
5 minutes; 1.23 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
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise
Workout:
Lateral Step Down: 2x20(10+10)x12 inch box
Jump Over: 2x5x12 inch hurdle
Box Jump-Down: 2x5x17 inch box
Single Leg Box Jump-Down: 2x10(5+5)x17 inch box
Box Jump-Down to Squat Jump: 2x5x17 inch box
Deadlifts: 4x10x119 lbs.
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x14 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 3x10x75 lbs.
Hammer Strength Row: 3x10x75 lbs.
Hammer Strength Shoulder Press: 3x10x40 lbs.
Lateral Step Down: 2x20(10+10)x12 inch box
Jump Over: 2x5x12 inch hurdle
Box Jump-Down: 2x5x17 inch box
Single Leg Box Jump-Down: 2x10(5+5)x17 inch box
Box Jump-Down to Squat Jump: 2x5x17 inch box
Deadlifts: 4x10x119 lbs.
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x14 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 3x10x75 lbs.
Hammer Strength Row: 3x10x75 lbs.
Hammer Strength Shoulder Press: 3x10x40 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 6,735 ~ 3.5 miles
Steps: 6,735 ~ 3.5 miles
Sunday, March 03, 2024
Workout:
Roll & Recover
Roll & Recover
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.16 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.16 miles
Activity Tracking:
Steps: 6,867 ~ 3.6 miles
Steps: 6,867 ~ 3.6 miles
Saturday, March 02, 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:
Swings: 20(10+10)x4(2+2)x24 kg.
Swings: 20(10+10)x4(2+2)x24 kg.
Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
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)
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)
Activity Tracking:
Steps: 5,514 ~ 3.3 miles
Steps: 5,514 ~ 3.3 miles
Wednesday, February 28, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.16 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.16 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,068 ~ 2.7 miles
Steps: 5,068 ~ 2.7 miles
Tuesday, February 27, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.86 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.86 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,546 ~ 3.0 miles
Steps: 5,546 ~ 3.0 miles
Monday, February 26, 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
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise
Strength:
Hoist Roc-It Leg Curl: 1x20x120 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Hoist Roc-It Leg Extension: 1x20x66 lbs., 1x10x52 lbs. (right leg), 1x10x52 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x160 lbs., 1x10x110 lbs. (right leg), 1x10x110 lbs. (left leg)
Cybex Hip Abduction: 3x10x40 lbs.
Cybex Hip Adduction: 3x10x40 lbs.
Cybex Eagle NX Calf: 3x10x95 lbs.
Deadlifts: 4x10x119 lbs.
Lateral Step Down: 2x20(10+10)x12 inch box
Hammer Strength Chest Press: 3x10x75 lbs.
Hammer Strength Row: 3x10x75 lbs.
Hammer Strength Shoulder Press: 3x10x40 lbs.
Hoist Roc-It Leg Curl: 1x20x120 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Hoist Roc-It Leg Extension: 1x20x66 lbs., 1x10x52 lbs. (right leg), 1x10x52 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x160 lbs., 1x10x110 lbs. (right leg), 1x10x110 lbs. (left leg)
Cybex Hip Abduction: 3x10x40 lbs.
Cybex Hip Adduction: 3x10x40 lbs.
Cybex Eagle NX Calf: 3x10x95 lbs.
Deadlifts: 4x10x119 lbs.
Lateral Step Down: 2x20(10+10)x12 inch box
Hammer Strength Chest Press: 3x10x75 lbs.
Hammer Strength Row: 3x10x75 lbs.
Hammer Strength Shoulder Press: 3x10x40 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 7,940 ~ 4.2 miles
Steps: 7,940 ~ 4.2 miles
Thursday, February 22, 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:
Swings: 20(10+10)x4(2+2)x24 kg.
Swings: 20(10+10)x4(2+2)x24 kg.
Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
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
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
Activity Tracking:
Steps: 5,549 ~ 3.1 miles
Steps: 5,549 ~ 3.1 miles
Wednesday, February 21, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.60 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.60 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,233 ~ 2.7 miles
Steps: 5,233 ~ 2.7 miles
Tuesday, February 20, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.78 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.78 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 6,399 ~ 3.3 miles
Steps: 6,399 ~ 3.3 miles
Monday, February 19, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.30 miles
TechnoGym Recumbent Bike:
5 minutes; 1.30 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
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise
Workout:
Lateral Step Down: 2x20(10+10)x12 inch box
Jump Over: 2x5x12 inch hurdle
Box Jump-Down: 2x5x17 inch box
Single Leg Box Jump-Down: 2x10(5+5)x17 inch box
Box Jump-Down to Squat Jump: 2x5x17 inch box
Deadlifts: 4x10x114 lbs.
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x14 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.
Lateral Step Down: 2x20(10+10)x12 inch box
Jump Over: 2x5x12 inch hurdle
Box Jump-Down: 2x5x17 inch box
Single Leg Box Jump-Down: 2x10(5+5)x17 inch box
Box Jump-Down to Squat Jump: 2x5x17 inch box
Deadlifts: 4x10x114 lbs.
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x14 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 7,753 ~ 4.1 miles
Steps: 7,753 ~ 4.1 miles
Saturday, February 17, 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:
Swings: 20(10+10)x4(2+2)x24 kg.
Swings: 20(10+10)x4(2+2)x24 kg.
Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
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)
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)
Activity Tracking:
Steps: 5,438 ~ 3.2 miles
Steps: 5,438 ~ 3.2 miles
Wednesday, February 14, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:03.0 13.25 miles
Levels 1 and 2 Seat Position 16 30:03.0 13.25 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 6,206 ~ 3.2 miles
Steps: 6,206 ~ 3.2 miles
Tuesday, February 13, 2024
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.94 miles
Levels 1 and 2 Seat Position 16 30:01.0 12.94 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,322 ~ 2.8 miles
Steps: 5,322 ~ 2.8 miles
Monday, February 12, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.30 miles
TechnoGym Recumbent Bike:
5 minutes; 1.30 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
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Strength:
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x155 lbs., 1x10x105 lbs. (right leg), 1x10x105 lbs. (left leg)
Cybex Hip Abduction: 3x10x35 lbs.
Cybex Hip Adduction: 3x10x35 lbs.
Cybex Eagle NX Calf: 3x10x90 lbs.
Deadlifts: 4x10x114 lbs.
Lateral Step Down: 2x20(10+10)x12 inch box
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x35 lbs.
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x155 lbs., 1x10x105 lbs. (right leg), 1x10x105 lbs. (left leg)
Cybex Hip Abduction: 3x10x35 lbs.
Cybex Hip Adduction: 3x10x35 lbs.
Cybex Eagle NX Calf: 3x10x90 lbs.
Deadlifts: 4x10x114 lbs.
Lateral Step Down: 2x20(10+10)x12 inch box
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x35 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 7,594 ~ 4.0 miles
Steps: 7,594 ~ 4.0 miles
Sunday, January 28, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .24 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .24 miles
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20(10+10)x4(2+2)x24 kg.
Swings: 20(10+10)x4(2+2)x24 kg.
Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
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)
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)
Activity Tracking:
Steps: 5,349 ~ 3.0 miles
Steps: 5,349 ~ 3.0 miles
Wednesday, January 24, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:02.0 13.50 miles
Levels 1 and 2 Seat Position 16 30:02.0 13.50 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,163 ~ 2.8 miles
Steps: 5,163 ~ 2.8 miles
Monday, January 22, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.32 miles
TechnoGym Recumbent Bike:
5 minutes; 1.32 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
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise
Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Jump Over: 2x5x12 inch hurdle
Box Jump-Down: 2x5x17 inch box
Single Leg Box Jump-Down: 2x10(5+5)x17 inch box
Box Jump-Down to Squat Jump: 2x5x17 inch box
Deadlifts: 4x10x114 lbs.
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x14 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Jump Over: 2x5x12 inch hurdle
Box Jump-Down: 2x5x17 inch box
Single Leg Box Jump-Down: 2x10(5+5)x17 inch box
Box Jump-Down to Squat Jump: 2x5x17 inch box
Deadlifts: 4x10x114 lbs.
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x14 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.
Bike:
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 25:00.0 10.81 miles
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 25:00.0 10.81 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 7,780 ~ 4.1 miles
Steps: 7,780 ~ 4.1 miles
Sunday, January 21, 2024
Workout:
Roll & Recover
Roll & Recover
Octane Fitness XTOne Elliptical:
4.52 miles
4.52 miles
Activity Tracking:
Steps: 8,372 ~ 4.1 miles
Steps: 8,372 ~ 4.1 miles
Friday, January 19, 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:
Swings: 20(10+10)x4(2+2)x24 kg.
Swings: 20(10+10)x4(2+2)x24 kg.
Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
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)
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)
Activity Tracking:
Steps: 6,737 ~ 3.8 miles
Steps: 6,737 ~ 3.8 miles
Wednesday, January 17, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Recumbent Bike:
Levels 1 and 2 Seat Position 16 30:01.0 8.71 miles
Levels 1 and 2 Seat Position 16 30:01.0 8.71 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,224 ~ 2.9 miles
Steps: 5,224 ~ 2.9 miles
Monday, January 15, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.31 miles
TechnoGym Recumbent Bike:
5 minutes; 1.31 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
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Strength:
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x10x100 lbs. (right leg), 1x10x100 lbs. (left leg)
Cybex Hip Abduction: 3x10x35 lbs.
Cybex Hip Adduction: 3x10x35 lbs.
Cybex Eagle NX Calf: 3x10x85 lbs.
Deadlifts: 4x10x114 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x35 lbs.
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x10x100 lbs. (right leg), 1x10x100 lbs. (left leg)
Cybex Hip Abduction: 3x10x35 lbs.
Cybex Hip Adduction: 3x10x35 lbs.
Cybex Eagle NX Calf: 3x10x85 lbs.
Deadlifts: 4x10x114 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x35 lbs.
Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 25:00.0 11.06 miles
TechnoGym Stationary Bike:
Level 1 Seat Position 16 25:00.0 11.06 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 6,528 ~ 3.4 miles
Steps: 6,528 ~ 3.4 miles
Friday, January 12, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .27 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .27 miles
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20(10+10)x4(2+2)x24 kg.
Swings: 20(10+10)x4(2+2)x24 kg.
Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
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)
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)
Activity Tracking:
Steps: 5,410 ~ 3.0 miles
Steps: 5,410 ~ 3.0 miles
Wednesday, January 10, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Level 1 Seat Position 16 30:02.0 13.05 miles
Level 1 Seat Position 16 30:02.0 13.05 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,253 ~ 2.9 miles
Steps: 5,253 ~ 2.9 miles
Monday, January 08, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.31 miles
TechnoGym Recumbent Bike:
5 minutes; 1.31 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
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise
Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Jump Over: 2x5x12 inch hurdle
Box Jump-Down: 2x5x17 inch box
Single Leg Box Jump-Down: 2x10(5+5)x17 inch box
Box Jump-Down to Squat Jump: 2x5x17 inch box
Deadlifts: 4x10x109 lbs.
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Jump Over: 2x5x12 inch hurdle
Box Jump-Down: 2x5x17 inch box
Single Leg Box Jump-Down: 2x10(5+5)x17 inch box
Box Jump-Down to Squat Jump: 2x5x17 inch box
Deadlifts: 4x10x109 lbs.
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.
Bike:
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
Actual: 25:00.0
4.81 miles
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
Actual: 25:00.0
4.81 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 10,278 ~ 5.4 miles
Steps: 10,278 ~ 5.4 miles
Thursday, January 04, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.36 miles
TechnoGym Recumbent Bike:
5 minutes; 1.36 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
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Strength:
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x10x100 lbs. (right leg), 1x10x100 lbs. (left leg)
Cybex Eagle NX Calf: 3x10x85 lbs.
Cybex Hip Adduction: 3x10x35 lbs.
Cybex Hip Abduction: 3x10x35 lbs.
Deadlifts: 4x10x109 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x35 lbs.
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x10x100 lbs. (right leg), 1x10x100 lbs. (left leg)
Cybex Eagle NX Calf: 3x10x85 lbs.
Cybex Hip Adduction: 3x10x35 lbs.
Cybex Hip Abduction: 3x10x35 lbs.
Deadlifts: 4x10x109 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x35 lbs.
Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 25:00.0 11.47 miles
TechnoGym Stationary Bike:
Level 1 Seat Position 16 25:00.0 11.47 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 6,710 ~ 3.5 miles
Steps: 6,710 ~ 3.5 miles
Wednesday, January 03, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,619 ~ 2.9 miles
Steps: 5,619 ~ 2.9 miles
Sunday, December 31, 2023
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20(10+10)x4(2+2)x24 kg.
Swings: 20(10+10)x4(2+2)x24 kg.
Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
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)
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)
Activity Tracking:
Steps: 5,897 ~ 3.3 miles
Steps: 5,897 ~ 3.3 miles
Thursday, December 28, 2023
Warm-Up:
Octane Fitness AirDyne X:
5 minutes; 1.80 miles
Octane Fitness AirDyne X:
5 minutes; 1.80 miles
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Test: place one foot in front ot the other, then the other foot in front, with eyes closed: 6-7 on both legs
Workout:
Jump Over: 2x5x12 inch hurdle
Box Jump-Down: 1x5x17 inch box
Single Leg Box Jump-Down: 2x10(5+5)x17 inch box
Box Jump-Down to Squat Jump: 1x5x17 inch box
Deadlifts: 4x10x109 lbs.
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Lateral Step Down: 2x20(10+10)x10 inch box
Step-Up: 1x20(10+10)x12 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 3x10x70 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.
Jump Over: 2x5x12 inch hurdle
Box Jump-Down: 1x5x17 inch box
Single Leg Box Jump-Down: 2x10(5+5)x17 inch box
Box Jump-Down to Squat Jump: 1x5x17 inch box
Deadlifts: 4x10x109 lbs.
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Lateral Step Down: 2x20(10+10)x10 inch box
Step-Up: 1x20(10+10)x12 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 3x10x70 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.
Bike:
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
Actual: 25:00.0
4.82 miles
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
Actual: 25:00.0
4.82 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 10,024 ~ 5.3 miles
Steps: 10,024 ~ 5.3 miles
Wednesday, December 27, 2023
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,127 ~ 3.2 miles
Steps: 6,127 ~ 3.2 miles
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