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