Wednesday, February 28, 2024

Workout:
Dynamic Stretch + Recovery

TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.16 miles

Workout:
Surrender Yoga

Activity Tracking:
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

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,546 ~ 3.0 miles

Monday, February 26, 2024

Warm-Up:
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

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.

Cool-Down:
Stretch
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 7,940 ~ 4.2 miles

Sunday, February 25, 2024

Activity Tracking:
Steps: 9,560 ~ 5.0 miles

Saturday, February 24, 2024

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,125 ~ 2.8 miles

Friday, February 23, 2024

Activity Tracking:
Steps: 5,319 ~ 2.8 miles

Thursday, February 22, 2024

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)
Balance Exercise

Activity Tracking:
Steps: 5,549 ~ 3.1 miles

Wednesday, February 21, 2024

Workout:
Dynamic Stretch + Recovery

TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.60 miles

Workout:
Surrender Yoga

Activity Tracking:
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

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,399 ~ 3.3 miles

Monday, February 19, 2024

Warm-Up:
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

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.

Cool-Down:
Stretch
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 7,753 ~ 4.1 miles

Sunday, February 18, 2024

Workout:
Roll & Recover

Activity Tracking:
Steps: 6,680 ~ 3.5 miles

Saturday, February 17, 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: 5,438 ~ 3.2 miles

Friday, February 16, 2024

Activity Tracking:
Steps: 5,047 ~ 2.8 miles

Thursday, February 15, 2024

Activity Tracking:
Steps: 5,184 ~ 3.1 miles

Wednesday, February 14, 2024

Workout:
Dynamic Stretch + Recovery

TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:03.0 13.25 miles

Workout:
Surrender Yoga

Activity Tracking:
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

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,322 ~ 2.8 miles

Monday, February 12, 2024

Warm-Up:
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

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.

Cool-Down:
Stretch
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 7,594 ~ 4.0 miles

Sunday, February 11, 2024

Activity Tracking:
Steps: 5,463 ~ 3.2 miles

Saturday, February 10, 2024

Activity Tracking:
Steps: 5,660 ~ 3.5 miles

Friday, February 09, 2024

Activity Tracking:
Steps: 5,149 ~ 3.1 miles

Thursday, February 08, 2024

Activity Tracking:
Steps: 5,418 ~ 3.1 miles

Wednesday, February 07, 2024

Activity Tracking:
Steps: 8,106 ~ 4.2 miles

Tuesday, February 06, 2024

Activity Tracking:
Steps: 6,020 ~ 3.3 miles

Monday, February 05, 2024

Activity Tracking:
Steps: 10,474 ~ 5.5 miles

Sunday, February 04, 2024

Activity Tracking:
Steps: 7,523 ~ 3.9 miles

Saturday, February 03, 2024

Activity Tracking:
Steps: 9,693 ~ 5.1 miles

Friday, February 02, 2024

Activity Tracking:
Steps: 7,257 ~ 3.8 miles

Thursday, February 01, 2024

Activity Tracking:
Steps: 9,901 ~ 5.2 miles

Wednesday, January 31, 2024

Activity Tracking:
Steps: 11,195 ~ 5.9 miles

Tuesday, January 30, 2024

Activity Tracking:
Steps: 5,416 ~ 2.8 miles

Monday, January 29, 2024

Activity Tracking:
Steps: 7,640 ~ 4.0 miles

Sunday, January 28, 2024

Warm-Up:
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.

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: 5,349 ~ 3.0 miles

Saturday, January 27, 2024

Activity Tracking:
Steps: 5,234 ~ 3.0 miles

Friday, January 26, 2024

Activity Tracking:
Steps: 5,406 ~ 3.3 miles

Thursday, January 25, 2024

Activity Tracking:
Steps: 5,584 ~ 2.9 miles