Dynamic Stretch + Recovery
Activity Tracking:
Steps: 5,970 ~ 3.1 miles
Steps: 5,970 ~ 3.1 miles
Monday, December 23, 2024
Workout:
Surrender Yoga
Surrender Yoga
Workout:
Meditation
Meditation
Activity Tracking:
Steps: 7,576 ~ 4.0 miles
Steps: 7,576 ~ 4.0 miles
Sunday, December 22, 2024
Cold Water Dip:
Lake Johanna:
Water temperature approximately 32 - 34 degrees.
Time: 10:00.0 minutes.
Lake Johanna:
Water temperature approximately 32 - 34 degrees.
Time: 10:00.0 minutes.
Activity Tracking:
Steps: 6,659 ~ 3.5 miles
Steps: 6,659 ~ 3.5 miles
Saturday, December 21, 2024
Warm-Up:
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
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
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
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
BodyGuard Odyssey LS2 Treadmill:
Walk backwards:
5 minutes; .09 miles
Walk backwards:
5 minutes; .09 miles
Swings: 5x10(5+5)x24 kg.
Workout:
Landmine Thruster: 3x10x25 lbs.
Landmine Single-Leg Romanian Deadlift: 3x10(5+5)x15 lbs.
Landmine Rows: 3x10x25 lbs.
Landmine One-Arm Chest Press: 3x10(5+5)x15 lbs.
Landmine Thruster: 3x10x25 lbs.
Landmine Single-Leg Romanian Deadlift: 3x10(5+5)x15 lbs.
Landmine Rows: 3x10x25 lbs.
Landmine One-Arm Chest Press: 3x10(5+5)x15 lbs.
Cool-Down:
Hip Banded Distraction
Stretch
Foam Roller
Hip Banded Distraction
Stretch
Foam Roller
Activity Tracking:
Steps: 6,866 ~ 3.6 miles
Steps: 6,866 ~ 3.6 miles
Friday, December 20, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 9,086 ~ 4.8 miles
Steps: 9,086 ~ 4.8 miles
Wednesday, December 18, 2024
Warm-Up:
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
Balance Exercise: walk a straight line: 4x10
Power Plate pro7: 1 minute, level 5
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
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
Balance Exercise: walk a straight line: 4x10
Power Plate pro7: 1 minute, level 5
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Run:
Actual: 30:03.0
Octane Fitness XTOne Elliptical:
Distance: 4.14 miles
Actual: 30:03.0
Octane Fitness XTOne Elliptical:
Distance: 4.14 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 10,410 ~ 5.4 miles
Steps: 10,410 ~ 5.4 miles
Tuesday, December 17, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Bike:
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1, 2 and 3 Seat Position 16 30:01.0 13.39 miles
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1, 2 and 3 Seat Position 16 30:01.0 13.39 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,341 ~ 4.4 miles
Steps: 8,341 ~ 4.4 miles
Monday, December 16, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
TechnoGym Recumbent Bike:
5 minutes; 1.20 miles
5 minutes; 1.20 miles
Workout:
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x20x150 lbs., 1x20x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Overhead Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x20x150 lbs., 1x20x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Overhead Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 9,968 ~ 5.2 miles
Steps: 9,968 ~ 5.2 miles
Sunday, December 15, 2024
Cold Water Dip:
Lake Johanna:
Water temperature approximately 32 - 34 degrees.
Time: 10:00.0 minutes.
Lake Johanna:
Water temperature approximately 32 - 34 degrees.
Time: 10:00.0 minutes.
Activity Tracking:
Steps: 5,508 ~ 3.0 miles
Steps: 5,508 ~ 3.0 miles
Thursday, December 12, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 5,838 ~ 3.1 miles
Steps: 5,838 ~ 3.1 miles
Wednesday, December 11, 2024
Warm-Up:
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
Balance Exercise: walk a straight line: 4x10
Power Plate pro7: 1 minute, level 5
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
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
Balance Exercise: walk a straight line: 4x10
Power Plate pro7: 1 minute, level 5
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Run:
Actual: 30:01.0
Octane Fitness XTOne Elliptical:
Distance: 4.44 miles
Actual: 30:01.0
Octane Fitness XTOne Elliptical:
Distance: 4.44 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 10,879 ~ 5.7 miles
Steps: 10,879 ~ 5.7 miles
Tuesday, December 10, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Bike:
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 13.65 miles
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 13.65 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,868 ~ 3.1 miles
Steps: 5,868 ~ 3.1 miles
Monday, December 09, 2024
Warm-Up:
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
Balance Exercise: walk a straight line: 4x10
Power Plate pro7: 1 minute, level 5
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
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
Balance Exercise: walk a straight line: 4x10
Power Plate pro7: 1 minute, level 5
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
TechnoGym Recumbent Bike:
5 minutes; 1.21 miles
5 minutes; 1.21 miles
Workout:
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x20x150 lbs., 1x20x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Overhead Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x20x150 lbs., 1x20x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Overhead Press: 1x10x35 lbs., 1x10x40 lbs., 1x10x45 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 10,047 ~ 5.3 miles
Steps: 10,047 ~ 5.3 miles
Sunday, December 08, 2024
Cold Water Dip:
Lake Johanna:
Water temperature approximately 32 - 34 degrees.
Time: 10:00.0 minutes.
Lake Johanna:
Water temperature approximately 32 - 34 degrees.
Time: 10:00.0 minutes.
Activity Tracking:
Steps: 5,110 ~ 2.8 miles
Steps: 5,110 ~ 2.8 miles
Thursday, December 05, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,193 ~ 3.3 miles
Steps: 6,193 ~ 3.3 miles
Wednesday, December 04, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Bike:
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.75 miles
Actual: 30:01.0
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.75 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,820 ~ 3.1 miles
Steps: 5,820 ~ 3.1 miles
Tuesday, December 03, 2024
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,791 ~ 3.6 miles
Steps: 6,791 ~ 3.6 miles
Monday, December 02, 2024
Warm-Up:
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Deadlifts: 1x10x104 lbs., 1x10x114 lbs., 1x10x124 lbs., 1x10x134 lbs.
Run:
Actual: 30:00.0
TechnoGym Treadmill:
Intervals: Levels 6 and 7; 1 minute work, 1 minute rest:
Level 6: 4.8 mph work, 2.7 mph rest
Level 7; 5.1 mph work, 2.9 mph rest
Total Distance: 1.88 miles
Actual: 30:00.0
TechnoGym Treadmill:
Intervals: Levels 6 and 7; 1 minute work, 1 minute rest:
Level 6: 4.8 mph work, 2.7 mph rest
Level 7; 5.1 mph work, 2.9 mph rest
Total Distance: 1.88 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 10,942 ~ 6.8 miles
Steps: 10,942 ~ 6.8 miles
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