Saturday, March 30, 2024

Warm-Up:
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.

Workout:
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

Activity Tracking:
Steps: 5,391 ~ 3.1 miles

Friday, March 29, 2024

Workout:
Dynamic Stretch + Recovery

TechnoGym Skillmill Treadmill:
1.81 miles

Activity Tracking:
Steps: 8,997 ~ 4.3 miles

Thursday, March 28, 2024

Activity Tracking:
Steps: 5,423 ~ 3.3 miles

Wednesday, March 27, 2024

TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.80 miles

Workout:
Surrender Yoga

Activity Tracking:
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

Workout:
Surrender Yoga

Activity Tracking:
Steps: 10,053 ~ 5.3 miles

Monday, March 25, 2024

Warm-Up:
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

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.

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

Activity Tracking:
Steps: 9,688 ~ 5.1 miles

Sunday, March 24, 2024

Activity Tracking:
Steps: 5,918 ~ 3.7 miles

Saturday, March 23, 2024

Warm-Up:
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.

Workout:
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

Activity Tracking:
Steps: 5,739 ~ 3.3 miles

Friday, March 22, 2024

Activity Tracking:
Steps: 6,071 ~ 3.6 miles

Thursday, March 21, 2024

Activity Tracking:
Steps: 5,440 ~ 3.1 miles

Wednesday, March 20, 2024

TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.22 miles

Workout:
Surrender Yoga

Activity Tracking:
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

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,245 ~ 2.8 miles

Monday, March 18, 2024

Warm-Up:
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

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.

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

Activity Tracking:
Steps: 7,263 ~ 3.8 miles

Sunday, March 17, 2024

Activity Tracking:
Steps: 5,756 ~ 3.3 miles

Saturday, March 16, 2024

Warm-Up:
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.

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

Activity Tracking:
Steps: 8,670 ~ 4.8 miles

Friday, March 15, 2024

Activity Tracking:
Steps: 5,475 ~ 2.9 miles

Thursday, March 14, 2024

Warm-Up:
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

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.

Cool-Down:
Stretch
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 5,904 ~ 3.1 miles

Wednesday, March 13, 2024

Workout:
Dynamic Stretch + Recovery

TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.11 miles

Workout:
Surrender Yoga

Activity Tracking:
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

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,045 ~ 3.2 miles

Monday, March 11, 2024

Activity Tracking:
Steps: 6,387 ~ 3.3 miles

Sunday, March 10, 2024

Activity Tracking:
Steps: 5,258 ~ 2.9 miles

Saturday, March 09, 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: 1x4(2+2)x20 count

Activity Tracking:
Steps: 6,365 ~ 3.6 miles

Friday, March 08, 2024

Activity Tracking:
Steps: 6,301 ~ 3.3 miles

Thursday, March 07, 2024

Workout:
Dynamic Stretch + Recovery

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

Activity Tracking:
Steps: 6,579 ~ 3.4 miles

Wednesday, March 06, 2024

Activity Tracking:
Steps: 5,881 ~ 3.1 miles

Tuesday, March 05, 2024

TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 11.80 miles

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,912 ~ 3.1 miles

Monday, March 04, 2024

Warm-Up:
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

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.

Cool-Down:
Stretch
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 6,735 ~ 3.5 miles

Sunday, March 03, 2024

Workout:
Roll & Recover

TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.16 miles

Activity Tracking:
Steps: 6,867 ~ 3.6 miles

Saturday, March 02, 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)

Activity Tracking:
Steps: 5,514 ~ 3.3 miles

Friday, March 01, 2024

Activity Tracking:
Steps: 6,543 ~ 3.4 miles

Thursday, February 29, 2024

Activity Tracking:
Steps: 6,037 ~ 3.2 miles