Friday, April 26, 2024

Warm-Up:
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.

Workout:
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

Activity Tracking:
Steps: 5,218 ~ 3.2 miles

Thursday, April 25, 2024

Activity Tracking:
Steps: 6,988 ~ 3.7 miles

Wednesday, April 24, 2024

Workout:
Dynamic Stretch + Recovery

Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
30:01.0 5.54 miles

Workout:
Surrender Yoga

Activity Tracking:
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

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,235 ~ 2.8 miles

Monday, April 22, 2024

Warm-Up:
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

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: 6,601 ~ 3.5 miles

Sunday, April 21, 2024

Activity Tracking:
Steps: 5,431 ~ 2.9 miles

Saturday, April 20, 2024

Warm-Up:
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.

Workout:
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

Activity Tracking:
Steps: 6,746 ~ 3.8 miles

Friday, April 19, 2024

Activity Tracking:
Steps: 5,439 ~ 3.3 miles

Thursday, April 18, 2024

Activity Tracking:
Steps: 6,489 ~ 3.5 miles

Wednesday, April 17, 2024

Workout:
Dynamic Stretch + Recovery

TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.46 miles

Workout:
Surrender Yoga

Activity Tracking:
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

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,292 ~ 2.8 miles

Monday, April 15, 2024

Warm-Up:
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

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.

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

Activity Tracking:
Steps: 6,862 ~ 3.6 miles

Sunday, April 14, 2024

Activity Tracking:
Steps: 6,553 ~ 3.4 miles

Saturday, April 13, 2024

Warm-Up:
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.

Workout:
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

Activity Tracking:
Steps: 7,229 ~ 4.0 miles

Friday, April 12, 2024

Activity Tracking:
Steps: 6,268 ~ 3.3 miles

Thursday, April 11, 2024

Activity Tracking:
Steps: 6,793 ~ 3.6 miles

Wednesday, April 10, 2024

Workout:
Dynamic Stretch + Recovery

TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.33 miles

Workout:
Surrender Yoga

Activity Tracking:
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

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,402 ~ 2.8 miles

Monday, April 08, 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:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 8,091 ~ 4.2 miles

Sunday, April 07, 2024

Activity Tracking:
Steps: 5,598 ~ 3.6 miles

Saturday, April 06, 2024

Activity Tracking:
Steps: 5,124 ~ 2.9 miles

Friday, April 05, 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: 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

Activity Tracking:
Steps: 6,772 ~ 3.8 miles

Thursday, April 04, 2024

Activity Tracking:
Steps: 6,439 ~ 3.4 miles

Wednesday, April 03, 2024

Workout:
Dynamic Stretch + Recovery

TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 13.69 miles

Workout:
Surrender Yoga

Activity Tracking:
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

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,824 ~ 3.0 miles

Monday, April 01, 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: 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.

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

Activity Tracking:
Steps: 6,867 ~ 3.6 miles

Sunday, March 31, 2024

Activity Tracking:
Steps: 5,450 ~ 2.9 miles