Wednesday, January 24, 2024

Workout:
Dynamic Stretch + Recovery

TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:02.0 13.50 miles

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,163 ~ 2.8 miles

Tuesday, January 23, 2024

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,105 ~ 2.7 miles

Monday, January 22, 2024

Warm-Up:
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

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.

Bike:
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

Activity Tracking:
Steps: 7,780 ~ 4.1 miles

Sunday, January 21, 2024

Workout:
Roll & Recover

Octane Fitness XTOne Elliptical:
4.52 miles

Activity Tracking:
Steps: 8,372 ~ 4.1 miles

Saturday, January 20, 2024

Other:
Sauna

Activity Tracking:
Steps: 6,487 ~ 3.8 miles

Friday, January 19, 2024

Warm-Up:
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.

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)

Activity Tracking:
Steps: 6,737 ~ 3.8 miles

Thursday, January 18, 2024

Activity Tracking:
Steps: 6,099 ~ 3.8 miles

Wednesday, January 17, 2024

Workout:
Dynamic Stretch + Recovery

TechnoGym Recumbent Bike:
Levels 1 and 2 Seat Position 16 30:01.0 8.71 miles

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,224 ~ 2.9 miles

Tuesday, January 16, 2024

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,572 ~ 2.9 miles

Monday, January 15, 2024

Warm-Up:
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

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.

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 25:00.0 11.06 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 6,528 ~ 3.4 miles

Sunday, January 14, 2024

Activity Tracking:
Steps: 5,864 ~ 3.7 miles

Saturday, January 13, 2024

Activity Tracking:
Steps: 5,217 ~ 2.8 miles

Friday, January 12, 2024

Warm-Up:
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.

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)

Activity Tracking:
Steps: 5,410 ~ 3.0 miles

Thursday, January 11, 2024

Activity Tracking:
Steps: 5,351 ~ 2.8 miles

Wednesday, January 10, 2024

Workout:
Dynamic Stretch + Recovery

TechnoGym Stationary Bike:
Level 1 Seat Position 16 30:02.0 13.05 miles

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,253 ~ 2.9 miles

Tuesday, January 09, 2024

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,213 ~ 2.7 miles

Monday, January 08, 2024

Warm-Up:
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

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.

Bike:
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
Actual: 25:00.0
4.81 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 10,278 ~ 5.4 miles

Sunday, January 07, 2024

Activity Tracking:
Steps: 5,236 ~ 2.9 miles

Saturday, January 06, 2024

Activity Tracking:
Steps: 5,324 ~ 2.9 miles

Friday, January 05, 2024

Activity Tracking:
Steps: 5,564 ~ 3.1 miles

Thursday, January 04, 2024

Warm-Up:
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

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.

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 25:00.0 11.47 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 6,710 ~ 3.5 miles

Wednesday, January 03, 2024

Workout:
Dynamic Stretch + Recovery

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,619 ~ 2.9 miles

Tuesday, January 02, 2024

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,220 ~ 2.7 miles

Monday, January 01, 2024

Activity Tracking:
Steps: 7,288 ~ 3.9 miles

Sunday, December 31, 2023

Warm-Up:
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.

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)

Activity Tracking:
Steps: 5,897 ~ 3.3 miles

Saturday, December 30, 2023

Activity Tracking:
Steps: 6,241 ~ 3.3 miles

Friday, December 29, 2023

Activity Tracking:
Steps: 5,841 ~ 3.1 miles

Thursday, December 28, 2023

Warm-Up:
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.

Bike:
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
Actual: 25:00.0
4.82 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 10,024 ~ 5.3 miles

Wednesday, December 27, 2023

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 6,127 ~ 3.2 miles