Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,293 ~ 3.3 miles
Steps: 6,293 ~ 3.3 miles
Tuesday, December 23, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 9,951 ~ 5.2 miles
Steps: 9,951 ~ 5.2 miles
Friday, December 19, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Curtsey Squat: 2x20(10+10)
Suitcase Deadlift: 1x20(10+10)x16 kg., 1x20(10+10)x18 kg., 1x20(10+10)x20 kg.
Kettlebell Row: 3x10(5+5)x20 kg.
Kettlebell Chest Press: 3x10x32(16+16) kg.
Swings: 3x10x28 kg.
Snatches: 3x10(5+5)x16 kg.
Farmer's Walk: 3 x 168(84) feet x 56(28+28) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x15
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Curtsey Squat: 2x20(10+10)
Suitcase Deadlift: 1x20(10+10)x16 kg., 1x20(10+10)x18 kg., 1x20(10+10)x20 kg.
Kettlebell Row: 3x10(5+5)x20 kg.
Kettlebell Chest Press: 3x10x32(16+16) kg.
Swings: 3x10x28 kg.
Snatches: 3x10(5+5)x16 kg.
Farmer's Walk: 3 x 168(84) feet x 56(28+28) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x15
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Stretch
HydroMassage: 10 minutes
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Stretch
HydroMassage: 10 minutes
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 9,492 ~ 5.0 miles
Steps: 9,492 ~ 5.0 miles
Thursday, December 18, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,912 ~ 3.6 miles
Steps: 6,912 ~ 3.6 miles
Tuesday, December 16, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,774 ~ 3.5 miles
Steps: 6,774 ~ 3.5 miles
Thursday, December 04, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 7,430 ~ 3.9 miles
Steps: 7,430 ~ 3.9 miles
Tuesday, December 02, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,975 ~ 3.6 miles
Steps: 6,975 ~ 3.6 miles
Monday, December 01, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 4x5x (-70) lbs.
Swings: 4x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Banded 'Rope Climb' Alternative: 2x5x heavy green band
The ABench: 3x15
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 4x5x (-70) lbs.
Swings: 4x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Banded 'Rope Climb' Alternative: 2x5x heavy green band
The ABench: 3x15
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 7,923 ~ 4.1 miles
Steps: 7,923 ~ 4.1 miles
Wednesday, November 26, 2025
Workout:
Surrender Yoga
Surrender Yoga
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 8,498 ~ 4.4 miles
Steps: 8,498 ~ 4.4 miles
Tuesday, November 25, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,489 ~ 3.9 miles
Steps: 7,489 ~ 3.9 miles
Monday, November 24, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Swings: 1x10x16 kg., 1x10x20 kg., 3x10x28 kg.
Banded 'Rope Climb' Alternative: 3x5x heavy green band
Deadlifts - speed - trap bar: 3x5x104 lbs.
The ABench: 3x15
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Swings: 1x10x16 kg., 1x10x20 kg., 3x10x28 kg.
Banded 'Rope Climb' Alternative: 3x5x heavy green band
Deadlifts - speed - trap bar: 3x5x104 lbs.
The ABench: 3x15
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: 8,948 ~ 4.7 miles
Steps: 8,948 ~ 4.7 miles
Sunday, November 23, 2025
Cold Water Dip:
Lake Johanna:
Water temperature approximately 42 degrees.
Time: 15:00.0 minutes.
Lake Johanna:
Water temperature approximately 42 degrees.
Time: 15:00.0 minutes.
Activity Tracking:
Steps: 7,872 ~ 4.1 miles
Steps: 7,872 ~ 4.1 miles
Thursday, November 20, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 7,366 ~ 3.9 miles
Steps: 7,366 ~ 3.9 miles
Tuesday, November 18, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,708 ~ 4.6 miles
Steps: 8,708 ~ 4.6 miles
Monday, November 17, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-55) lbs.
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 3x5x154 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
The ABench: 3x15
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-55) lbs.
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 3x5x154 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
The ABench: 3x15
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: 10,727 ~ 5.6 miles
Steps: 10,727 ~ 5.6 miles
Sunday, November 16, 2025
Cold Water Dip:
Lake Johanna:
Water temperature approximately 46 degrees.
Time: 15:00.0 minutes.
Lake Johanna:
Water temperature approximately 46 degrees.
Time: 15:00.0 minutes.
Activity Tracking:
Steps: 6,158 ~ 3.2 miles
Steps: 6,158 ~ 3.2 miles
Thursday, November 13, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,322 ~ 3.3 miles
Steps: 6,322 ~ 3.3 miles
Tuesday, November 11, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,303 ~ 4.3 miles
Steps: 8,303 ~ 4.3 miles
Monday, November 10, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 4x5x (-70) lbs.
Swings: 4x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Banded 'Rope Climb' Alternative: 2x5x heavy green band
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 4x5x (-70) lbs.
Swings: 4x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Banded 'Rope Climb' Alternative: 2x5x heavy green band
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,991 ~ 4.7 miles
Steps: 8,991 ~ 4.7 miles
Friday, November 07, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Swings: 1x10x16 kg., 1x10x20 kg., 3x10x28 kg.
Banded 'Rope Climb' Alternative: 3x5x heavy green band
Deadlifts - speed - trap bar: 3x5x104 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Swings: 1x10x16 kg., 1x10x20 kg., 3x10x28 kg.
Banded 'Rope Climb' Alternative: 3x5x heavy green band
Deadlifts - speed - trap bar: 3x5x104 lbs.
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
Activity Tracking:
Steps: 8,514 ~ 4.5 miles
Steps: 8,514 ~ 4.5 miles
Thursday, November 06, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 8,213 ~ 4.3 miles
Steps: 8,213 ~ 4.3 miles
Tuesday, November 04, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,730 ~ 4.6 miles
Steps: 8,730 ~ 4.6 miles
Friday, October 31, 2025
Warm-Up:
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Deadlifts: 1x10x94 lbs., 1x10x114 lbs., 3x5x154 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x15
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Deadlifts: 1x10x94 lbs., 1x10x114 lbs., 3x5x154 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x15
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: 8,354 ~ 4.4 miles
Steps: 8,354 ~ 4.4 miles
Thursday, October 30, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 8,688 ~ 4.5 miles
Steps: 8,688 ~ 4.5 miles
Tuesday, October 28, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,484 ~ 3.9 miles
Steps: 7,484 ~ 3.9 miles
Monday, October 27, 2025
Run:
2.00 miles
2.00 miles
Warm-Up:
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Stretch
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Stretch
Run:
Outside Run
Outside Run
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 11,042 ~ 4.4 miles
Steps: 11,042 ~ 4.4 miles
Friday, October 24, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 4x5x (-70) lbs.
Swings: 4x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Banded 'Rope Climb' Alternative: 2x5x heavy green band
The ABench: 3x15
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 4x5x (-70) lbs.
Swings: 4x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Banded 'Rope Climb' Alternative: 2x5x heavy green band
The ABench: 3x15
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,861 ~ 4.6 miles
Steps: 8,861 ~ 4.6 miles
Thursday, October 23, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 7,136 ~ 3.7 miles
Steps: 7,136 ~ 3.7 miles
Tuesday, October 21, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,319 ~ 3.3 miles
Steps: 6,319 ~ 3.3 miles
Friday, October 17, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Swings: 1x10x16 kg., 1x10x20 kg., 3x10x28 kg.
Banded Lat Pulldown (Banded 'Rope Climb' Alternative: 3x10x heavy green band
Deadlifts - speed - trap bar: 3x5x104 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Swings: 1x10x16 kg., 1x10x20 kg., 3x10x28 kg.
Banded Lat Pulldown (Banded 'Rope Climb' Alternative: 3x10x heavy green band
Deadlifts - speed - trap bar: 3x5x104 lbs.
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
Activity Tracking:
Steps: 9,004 ~ 4.7 miles
Steps: 9,004 ~ 4.7 miles
Thursday, October 16, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,813 ~ 3.6 miles
Steps: 6,813 ~ 3.6 miles
Tuesday, October 14, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,721 ~ 3.0 miles
Steps: 5,721 ~ 3.0 miles
Friday, October 10, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Deadlifts: 1x10x94 lbs., 1x10x114 lbs., 3x5x154 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
The ABench: 3x15
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Deadlifts: 1x10x94 lbs., 1x10x114 lbs., 3x5x154 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
The ABench: 3x15
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: 10,467 ~ 5.5 miles
Steps: 10,467 ~ 5.5 miles
Thursday, October 09, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 7,255 ~ 3.8 miles
Steps: 7,255 ~ 3.8 miles
Thursday, October 02, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Workout:
Meditation
Meditation
Activity Tracking:
Steps: 8,638 ~ 4.5 miles
Steps: 8,638 ~ 4.5 miles
Wednesday, September 24, 2025
Warm-Up:
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Matrix Ultimate Deck Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
TechoGym Leg Press: 1x20x100 lbs., 1x15x120 lbs., 1x10x150 lbs.
TechnoGym Chest Press: 1x10x50 lbs., 1x10x60 lbs., 1x10x70 lbs.
TechnoGym High Pull: 1x10x50 lbs., 1x10x60 lbs., 1x10x70 lbs.
StarTrac Abdominals: 3x15
Dumbbell Swings: 4x15x45 lbs.
TechoGym Leg Press: 1x20x100 lbs., 1x15x120 lbs., 1x10x150 lbs.
TechnoGym Chest Press: 1x10x50 lbs., 1x10x60 lbs., 1x10x70 lbs.
TechnoGym High Pull: 1x10x50 lbs., 1x10x60 lbs., 1x10x70 lbs.
StarTrac Abdominals: 3x15
Dumbbell Swings: 4x15x45 lbs.
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 11,150 ~ 5.8 miles
Steps: 11,150 ~ 5.8 miles
Monday, September 22, 2025
Warm-Up:
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Stretch
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Stretch
Run:
3.0 miles
Los Angeles - Marina Del Rey Running
3.0 miles
Los Angeles - Marina Del Rey Running
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 11,432 ~ 5.2 miles
Steps: 11,432 ~ 5.2 miles
Thursday, September 18, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 8,738 ~ 4.6 miles
Steps: 8,738 ~ 4.6 miles
Wednesday, September 17, 2025
Workout:
Arora Gentle Yoga & Meditation
Arora Gentle Yoga & Meditation
Activity Tracking:
Steps: 10,562 ~ 5.5 miles
Steps: 10,562 ~ 5.5 miles
Tuesday, September 16, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,411 ~ 3.9 miles
Steps: 7,411 ~ 3.9 miles
Friday, September 12, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x15x150 lbs., 1x10x200 lbs.
Box Jump-Down to Squat Jump: 3x10x17 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x85 lbs., 1x5x115 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x85 lbs., 1x5x115 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
The ABench: 3x15
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x15x150 lbs., 1x10x200 lbs.
Box Jump-Down to Squat Jump: 3x10x17 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x85 lbs., 1x5x115 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x85 lbs., 1x5x115 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
The ABench: 3x15
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 9,740 ~ 5.1 miles
Steps: 9,740 ~ 5.1 miles
Friday, August 29, 2025
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
Runner's Lunge: 1x10(5+5) reps
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
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
Runner's Lunge: 1x10(5+5) reps
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 3x5x154 lbs.
Step-Ups: 3x20(10+10)x30(15+15) lbs. x 17" box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x85 lbs., 1x5x100 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x85 lbs., 1x5x100 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 3x5x154 lbs.
Step-Ups: 3x20(10+10)x30(15+15) lbs. x 17" box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x85 lbs., 1x5x100 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x85 lbs., 1x5x100 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
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: 12,444 ~ 6.5 miles
Steps: 12,444 ~ 6.5 miles
Thursday, August 28, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 10,766 ~ 6.1 miles
Steps: 10,766 ~ 6.1 miles
Tuesday, August 26, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 9,212 ~ 4.8 miles
Steps: 9,212 ~ 4.8 miles
Friday, August 22, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
Horse Stance: 4x20 seconds
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Cybex Prestige Strength Leg Press: 1x20x125 lbs., 1x20x150 lbs., 1x20x175 lbs.
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
The ABench: 3x15
Cybex Prestige Strength Leg Press: 1x20x125 lbs., 1x20x150 lbs., 1x20x175 lbs.
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs., 1x10x85 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
The ABench: 3x15
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Cold Water Dip:
Life Time Fitness Cold Plunge Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Life Time Fitness Cold Plunge Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Activity Tracking:
Steps: 12,564 ~ 6.6 miles
Steps: 12,564 ~ 6.6 miles
Thursday, August 21, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 11,613 ~ 6.1 miles
Steps: 11,613 ~ 6.1 miles
Wednesday, August 20, 2025
Workout:
Arora Gentle Yoga & Meditation
Arora Gentle Yoga & Meditation
Activity Tracking:
Steps: 9,749 ~ 5.1 miles
Steps: 9,749 ~ 5.1 miles
Tuesday, August 19, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,670 ~ 4.5 miles
Steps: 8,670 ~ 4.5 miles
Friday, August 08, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
Horse Stance: 4x20 seconds
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 3x5x154 lbs.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x50(25+25) lbs.
Hoist Roc-It Chest Press: 1x10x100 lbs., 1x10x115 lbs., 1x10x135 lbs.
Hoist Roc-It Mid Row: 1x10x105 lbs., 1x10x125 lbs., 1x10x145 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 3x5x154 lbs.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x50(25+25) lbs.
Hoist Roc-It Chest Press: 1x10x100 lbs., 1x10x115 lbs., 1x10x135 lbs.
Hoist Roc-It Mid Row: 1x10x105 lbs., 1x10x125 lbs., 1x10x145 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 14,312 ~ 7.5 miles
Steps: 14,312 ~ 7.5 miles
Thursday, August 07, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 10,392 ~ 5.4 miles
Steps: 10,392 ~ 5.4 miles
Tuesday, August 05, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 11,216 ~ 5.9 miles
Steps: 11,216 ~ 5.9 miles
Friday, August 01, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
Horse Stance: 4x20 seconds
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 3x5x154 lbs.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x50(25+25) lbs.
Hoist Roc-It Chest Press: 1x10x100 lbs., 1x10x115 lbs., 1x10x135 lbs.
Hoist Roc-It Mid Row: 1x10x105 lbs., 1x10x125 lbs., 1x10x145 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 3x5x154 lbs.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x50(25+25) lbs.
Hoist Roc-It Chest Press: 1x10x100 lbs., 1x10x115 lbs., 1x10x135 lbs.
Hoist Roc-It Mid Row: 1x10x105 lbs., 1x10x125 lbs., 1x10x145 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
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: 13,441 ~ 7.1 miles
Steps: 13,441 ~ 7.1 miles
Thursday, July 31, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 10,458 ~ 5.5 miles
Steps: 10,458 ~ 5.5 miles
Wednesday, July 30, 2025
Workout:
Arora Gentle Yoga & Meditation
Arora Gentle Yoga & Meditation
Activity Tracking:
Steps: 10,427 ~ 5.5 miles
Steps: 10,427 ~ 5.5 miles
Tuesday, July 29, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 13,375 ~ 7.0 miles
Steps: 13,375 ~ 7.0 miles
Thursday, July 24, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 13,823 ~ 7.2 miles
Steps: 13,823 ~ 7.2 miles
Wednesday, July 23, 2025
Workout:
Arora Gentle Yoga & Meditation
Arora Gentle Yoga & Meditation
Activity Tracking:
Steps: 12,542 ~ 6.6 miles
Steps: 12,542 ~ 6.6 miles
Tuesday, July 22, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 11,901 ~ 6.2 miles
Steps: 11,901 ~ 6.2 miles
Friday, July 18, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
Horse Stance: 4x20 seconds
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Free Motion Genesis Squat: 3x10x70 lbs.
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x125 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
Free Motion Genesis Squat: 3x10x70 lbs.
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x125 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
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: 12,143 ~ 6.4 miles
Steps: 12,143 ~ 6.4 miles
Thursday, July 17, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 10,531 ~ 5.5 miles
Steps: 10,531 ~ 5.5 miles
Tuesday, July 15, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 10,797 ~ 5.7 miles
Steps: 10,797 ~ 5.7 miles
Friday, July 11, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
Horse Stance: 4x20 seconds
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Cybex Prestige Strength Leg Press: 1x15x100 lbs., 1x15x150 lbs., 1x15x200 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x5x100 lbs., 1x5x120 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x5x100 lbs., 1x5x120 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
Cybex Prestige Strength Leg Press: 1x15x100 lbs., 1x15x150 lbs., 1x15x200 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x5x100 lbs., 1x5x120 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x5x100 lbs., 1x5x120 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
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: 13,213 ~ 6.9 miles
Steps: 13,213 ~ 6.9 miles
Wednesday, July 09, 2025
Workout:
Surrender Yoga
Surrender Yoga
Cold Water Dip:
Life Time Fitness Cold Plunge Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Life Time Fitness Cold Plunge Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Activity Tracking:
Steps: 11,839 ~ 6.2 miles
Steps: 11,839 ~ 6.2 miles
Tuesday, July 08, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 11,196 ~ 5.9 miles
Steps: 11,196 ~ 5.9 miles
Monday, July 07, 2025
Run:
2.42 miles
2.42 miles
Warm-Up:
Walk
Walk
Run:
Outside Run
Outside Run
Cool-Down:
Walk
Walk
Activity Tracking:
Steps: 11,465 ~ 5.2 miles
Steps: 11,465 ~ 5.2 miles
Friday, July 04, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
Horse Stance: 4x20 seconds
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Icarian Super Squat: 4x10x50 lbs. (back,front,back,front)
Hammer Strength Chest Press: 1x10x70 lbs., 1x5x100 lbs., 1x5x115 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x5x100 lbs., 1x5x115 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
Icarian Super Squat: 4x10x50 lbs. (back,front,back,front)
Hammer Strength Chest Press: 1x10x70 lbs., 1x5x100 lbs., 1x5x115 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x5x100 lbs., 1x5x115 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
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: 12,539 ~ 6.6 miles
Steps: 12,539 ~ 6.6 miles
Thursday, July 03, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 10,121 ~ 5.3 miles
Steps: 10,121 ~ 5.3 miles
Wednesday, July 02, 2025
Workout:
Surrender Yoga
Surrender Yoga
Cold Water Dip:
Life Time Fitness Cold Plunge Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Life Time Fitness Cold Plunge Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Activity Tracking:
Steps: 9,831 ~ 5.2 miles
Steps: 9,831 ~ 5.2 miles
Tuesday, July 01, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 11,070 ~ 5.9 miles
Steps: 11,070 ~ 5.9 miles
Friday, June 27, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
Horse Stance: 2x10 count
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
Horse Stance: 2x10 count
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Horse Stance: 4x10 seconds
Workout:
Icarian Super Squat: 4x10x50 lbs. (back,front,back,front)
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Step Up and Over: 3x20(10+10)x10 inch box
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
Icarian Super Squat: 4x10x50 lbs. (back,front,back,front)
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Step Up and Over: 3x20(10+10)x10 inch box
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
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
Cold Water Dip:
Life Time Fitness Cold Plunge Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Life Time Fitness Cold Plunge Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Activity Tracking:
Steps: 13,086 ~ 6.8 miles
Steps: 13,086 ~ 6.8 miles
Thursday, June 26, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 8,997 ~ 4.8 miles
Steps: 8,997 ~ 4.8 miles
Wednesday, June 25, 2025
Workout:
Surrender Yoga
Surrender Yoga
Cold Water Dip:
Life Time Fitness Cold Plunge Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Life Time Fitness Cold Plunge Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Activity Tracking:
Steps: 9,347 ~ 4.9 miles
Steps: 9,347 ~ 4.9 miles
Tuesday, June 24, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 9,653 ~ 5.1 miles
Steps: 9,653 ~ 5.1 miles
Friday, June 20, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Cybex Prestige Strength Leg Press: 1x15x115 lbs., 1x15x150 lbs., 1x15x175 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Step Up and Over: 3x20(10+10)x10 inch box
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
Cybex Prestige Strength Leg Press: 1x15x115 lbs., 1x15x150 lbs., 1x15x175 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Step Up and Over: 3x20(10+10)x10 inch box
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
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: 10,901 ~ 5.9 miles
Steps: 10,901 ~ 5.9 miles
Thursday, June 19, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 9,610 ~ 5.3 miles
Steps: 9,610 ~ 5.3 miles
Tuesday, June 17, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 10,050 ~ 5.3 miles
Steps: 10,050 ~ 5.3 miles
Friday, June 13, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Step-Ups: 3x20(10+10)x30(15+15) lbs. x 17" box
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Step-Ups: 3x20(10+10)x30(15+15) lbs. x 17" box
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Superset:
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
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
Activity Tracking:
Steps: 12,943 ~ 7.0 miles
Steps: 12,943 ~ 7.0 miles
Thursday, June 12, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 11,643 ~ 6.2 miles
Steps: 11,643 ~ 6.2 miles
Tuesday, June 10, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 10,304 ~ 5.5 miles
Steps: 10,304 ~ 5.5 miles
Friday, June 06, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
Standing Adductor Stretch: 1x20(10+10)
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
Standing Adductor Stretch: 1x20(10+10)
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Cybex Prestige Strength Leg Press: 1x15x100 lbs., 1x15x125 lbs., 1x15x175 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Sled Drag: (forward, backward, forward, backward): 4 x 84 feet x 135 lbs.
Ground Zero Free Motion Abdominals: 3x10x70 lbs.
Cybex Prestige Strength Leg Press: 1x15x100 lbs., 1x15x125 lbs., 1x15x175 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Sled Drag: (forward, backward, forward, backward): 4 x 84 feet x 135 lbs.
Ground Zero Free Motion Abdominals: 3x10x70 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: 12,832 ~ 6.7 miles
Steps: 12,832 ~ 6.7 miles
Thursday, June 05, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 9,229 ~ 4.9 miles
Steps: 9,229 ~ 4.9 miles
Tuesday, June 03, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 9,963 ~ 5.2 miles
Steps: 9,963 ~ 5.2 miles
Friday, May 30, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
Standing Adductor Stretch: 1x20(10+10)
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
Standing Adductor Stretch: 1x20(10+10)
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Cybex Prestige Strength Leg Press: 1x15x100 lbs., 1x15x125 lbs., 1x15x150 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
Cybex Prestige Strength Leg Press: 1x15x100 lbs., 1x15x125 lbs., 1x15x150 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
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: 12,680 ~ 6.6 miles
Steps: 12,680 ~ 6.6 miles
Thursday, May 29, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 12,777 ~ 6.7 miles
Steps: 12,777 ~ 6.7 miles
Tuesday, May 27, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 10,756 ~ 5.6 miles
Steps: 10,756 ~ 5.6 miles
Friday, May 23, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
Standing Adductor Stretch: 1x20(10+10)
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
Standing Adductor Stretch: 1x20(10+10)
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Kickstand Squats: 3x20(10+10)x12 kg.
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Kickstand Squats: 3x20(10+10)x12 kg.
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Superset:
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
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:
Hyperice Normatec 3.0 Compression Therapy - Legs
Hyperice Normatec 3.0 Compression Therapy - Legs
Activity Tracking:
Steps: 13,735 ~ 7.2 miles
Steps: 13,735 ~ 7.2 miles
Thursday, May 22, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 10,810 ~ 5.7 miles
Steps: 10,810 ~ 5.7 miles
Tuesday, May 20, 2025
Warm-Up:
Squats: 1x10
Push-Ups: 1x5
TRX Inverted Row: 1x10
Squats: 1x10
Push-Ups: 1x5
TRX Inverted Row: 1x10
Run:
Actual: 30:01.0
TechnoGym Treadmill:
Warm-Up: 5 minutes
Workout: 5x2 minutes walking backward, 2 minutes walking forward, 2.0% incline
Cool-Down: 5 minutes
Distance: 1.30 miles, 138 feet elevation
Actual: 30:01.0
TechnoGym Treadmill:
Warm-Up: 5 minutes
Workout: 5x2 minutes walking backward, 2 minutes walking forward, 2.0% incline
Cool-Down: 5 minutes
Distance: 1.30 miles, 138 feet elevation
Cool-Down:
Squats: 1x10
Push-Ups: 1x5
TRX Inverted Row: 1x10
Power Plate pro7: 1 minute, level 5
Squats: 1x10
Push-Ups: 1x5
TRX Inverted Row: 1x10
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 10,758 ~ 5.2 miles
Steps: 10,758 ~ 5.2 miles
Friday, May 16, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Leg Lift: 2x30(15+15) reps
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Leg Lift: 2x30(15+15) reps
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Step-Ups: 3x20(10+10)x30(15+15) lbs. x 17" box
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Step-Ups: 3x20(10+10)x30(15+15) lbs. x 17" box
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Superset:
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) 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
Cold Water Dip:
Life Time Fitness Cold Plunge Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Life Time Fitness Cold Plunge Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Activity Tracking:
Steps: 12,790 ~ 6.7 miles
Steps: 12,790 ~ 6.7 miles
Thursday, May 15, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 11,342 ~ 6.0 miles
Steps: 11,342 ~ 6.0 miles
Tuesday, May 13, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 12,961 ~ 6.8 miles
Steps: 12,961 ~ 6.8 miles
Friday, May 09, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Leg Lift: 2x30(15+15) reps
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Leg Lift: 2x30(15+15) reps
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
LifeFitness Leg Press: 3x15x100 lbs.
Hammer Strength Chest Press: 1x10x80 lbs., 2x10x70 lbs.
Hammer Strength Row: 1x10x80 lbs., 2x10x70 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
LifeFitness Leg Press: 3x15x100 lbs.
Hammer Strength Chest Press: 1x10x80 lbs., 2x10x70 lbs.
Hammer Strength Row: 1x10x80 lbs., 2x10x70 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
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
Cold Water Dip:
Life Time Fitness Cold Plunge Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Life Time Fitness Cold Plunge Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Activity Tracking:
Steps: 11,641 ~ 6.1 miles
Steps: 11,641 ~ 6.1 miles
Thursday, May 08, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 13,225 ~ 6.9 miles
Steps: 13,225 ~ 6.9 miles
Wednesday, April 30, 2025
Workout:
Surrender Yoga
Surrender Yoga
Cold Water Dip:
Life Time Fitness Cold Plunge Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Life Time Fitness Cold Plunge Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Activity Tracking:
Steps: 7,028 ~ 3.7 miles
Steps: 7,028 ~ 3.7 miles
Tuesday, April 29, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,757 ~ 3.5 miles
Steps: 6,757 ~ 3.5 miles
Friday, April 25, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Step-Ups: 3x20(10+10)x30(15+15) lbs. x 17" box
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Swings: 3x10x28 kg.
Step-Ups: 3x20(10+10)x30(15+15) lbs. x 17" box
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Swings: 3x10x28 kg.
Superset:
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
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:
Hyperice Normatec 3.0 Compression Therapy - Legs
Hyperice Normatec 3.0 Compression Therapy - Legs
Activity Tracking:
Steps: 9,383 ~ 4.9 miles
Steps: 9,383 ~ 4.9 miles
Thursday, April 24, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,187 ~ 3.2 miles
Steps: 6,187 ~ 3.2 miles
Tuesday, April 22, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,641 ~ 4.5 miles
Steps: 8,641 ~ 4.5 miles
Friday, April 18, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.13 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.13 miles, 13 feet elevation
Workout:
Step-Ups: 3x20(10+10)x20(10+10) lbs. x 17" box
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Swings: 3x10x28 kg.
Step-Ups: 3x20(10+10)x20(10+10) lbs. x 17" box
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Swings: 3x10x28 kg.
Superset:
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
The ABench: 3x10
Cybex Eagle NX Calf: 3x10x100 lbs.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
The ABench: 3x10
Cybex Eagle NX Calf: 3x10x100 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
Workout:
Hyperice Normatec 3.0 Compression Therapy - Legs
Hyperice Normatec 3.0 Compression Therapy - Legs
Activity Tracking:
Steps: 9,783 ~ 5.1 miles
Steps: 9,783 ~ 5.1 miles
Thursday, April 17, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,910 ~ 3.6 miles
Steps: 6,910 ~ 3.6 miles
Tuesday, April 15, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,065 ~ 3.2 miles
Steps: 6,065 ~ 3.2 miles
Sunday, April 13, 2025
Cold Water Dip:
Lake Johanna:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Lake Johanna:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.
Activity Tracking:
Steps: 6,301 ~ 3.3 miles
Steps: 6,301 ~ 3.3 miles
Friday, April 11, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.13 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.13 miles, 13 feet elevation
Workout:
Step-Ups: 3x20(10+10)x20(10+10) lbs. x 17" box
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Swings: 3x10x28 kg.
Step-Ups: 3x20(10+10)x20(10+10) lbs. x 17" box
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Swings: 3x10x28 kg.
Superset:
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
LifeFitness Signature Bosu VKR Leg Raise: 3x10
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:
Hyperice Normatec 3.0 Compression Therapy - Legs
Hyperice Normatec 3.0 Compression Therapy - Legs
Activity Tracking:
Steps: 8,159 ~ 4.3 miles
Steps: 8,159 ~ 4.3 miles
Thursday, April 10, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,054 ~ 3.2 miles
Steps: 6,054 ~ 3.2 miles
Tuesday, April 08, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,905 ~ 3.6 miles
Steps: 6,905 ~ 3.6 miles
Sunday, April 06, 2025
Cold Water Dip:
Lake Johanna:
Water temperature approximately 46 degrees.
Time: 15:00.0 minutes.
Lake Johanna:
Water temperature approximately 46 degrees.
Time: 15:00.0 minutes.
Activity Tracking:
Steps: 5,839 ~ 3.1 miles
Steps: 5,839 ~ 3.1 miles
Friday, April 04, 2025
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Power Plate pro7: 1 minute, level 5
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Power Plate pro7: 1 minute, level 5
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.13 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.13 miles, 13 feet elevation
Workout:
Step-Ups: 3x20(10+10)x20(10+10) lbs. x 17" box
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Swings: 3x10x28 kg.
Step-Ups: 3x20(10+10)x20(10+10) lbs. x 17" box
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Swings: 3x10x28 kg.
Superset:
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
LifeFitness Signature Bosu VKR Leg Raise: 3x10
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
Hyperice Normatec 3.0 Compression Therapy - Legs
Activity Tracking:
Steps: 9,095 ~ 4.8 miles
Steps: 9,095 ~ 4.8 miles
Thursday, April 03, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,223 ~ 3.3 miles
Steps: 6,223 ~ 3.3 miles
Tuesday, April 01, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,846 ~ 4.1 miles
Steps: 7,846 ~ 4.1 miles
Monday, March 31, 2025
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Run:
Actual: 30:01.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.30 miles, 138 feet elevation
Actual: 30:01.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.30 miles, 138 feet elevation
Cool-Down:
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 10,979 ~ 5.3 miles
Steps: 10,979 ~ 5.3 miles
Saturday, March 29, 2025
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 12 feet elevation
BodyGuard Odyssey LS/LS-2 Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 12 feet elevation
Forward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20x5x28 kg.
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)
Superman Exercise: 4x5
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Superman Exercise: 4x5
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Activity Tracking:
Steps: 8,415 ~ 4.4 miles
Steps: 8,415 ~ 4.4 miles
Thursday, March 27, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,036 ~ 3.2 miles
Steps: 6,036 ~ 3.2 miles
Wednesday, March 26, 2025
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Run:
Actual: 31:31.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.27 miles, 134 feet elevation
Actual: 31:31.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.27 miles, 134 feet elevation
Cool-Down:
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 10,248 ~ 4.9 miles
Steps: 10,248 ~ 4.9 miles
Tuesday, March 25, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,732 ~ 3.0 miles
Steps: 5,732 ~ 3.0 miles
Friday, March 21, 2025
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.13 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.13 miles, 13 feet elevation
Workout:
Goblet Squats on Squat Wedge (~2"): 3x10x16 kg.
Clean and Press: 3x10(5+5)x16 kg.
Swings: 5x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
LifeFitness Signature Bosu VKR Leg Raise: 5x10
Goblet Squats on Squat Wedge (~2"): 3x10x16 kg.
Clean and Press: 3x10(5+5)x16 kg.
Swings: 5x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
LifeFitness Signature Bosu VKR Leg Raise: 5x10
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: 7,844 ~ 4.1 miles
Steps: 7,844 ~ 4.1 miles
Thursday, March 20, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,814 ~ 3.6 miles
Steps: 6,814 ~ 3.6 miles
Wednesday, March 19, 2025
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Run:
Actual: 30:02.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.31 miles, 138 feet elevation
Actual: 30:02.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.31 miles, 138 feet elevation
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Activity Tracking:
Steps: 11,805 ~ 5.7 miles
Steps: 11,805 ~ 5.7 miles
Tuesday, March 18, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,453 ~ 3.9 miles
Steps: 7,453 ~ 3.9 miles
Sunday, March 16, 2025
Cold Water Dip:
Lake Johanna:
Water temperature approximately 43 - 45 degrees.
Time: 10:00.0 minutes.
Lake Johanna:
Water temperature approximately 43 - 45 degrees.
Time: 10:00.0 minutes.
Activity Tracking:
Steps: 5,937 ~ 3.1 miles
Steps: 5,937 ~ 3.1 miles
Friday, March 14, 2025
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.14 miles, 15 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.14 miles, 15 feet elevation
Workout:
Goblet Squats on Squat Wedge (~2"): 3x10x16 kg.
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Kettlebell Row: 3x10(5+5)x24 kg.
Clean and Press: 3x10(5+5)x16 kg.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
Goblet Squats on Squat Wedge (~2"): 3x10x16 kg.
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Kettlebell Row: 3x10(5+5)x24 kg.
Clean and Press: 3x10(5+5)x16 kg.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
LifeFitness Signature Bosu VKR Leg Raise: 3x10
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: 8,306 ~ 4.3 miles
Steps: 8,306 ~ 4.3 miles
Thursday, March 13, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 7,381 ~ 3.9 miles
Steps: 7,381 ~ 3.9 miles
Wednesday, March 12, 2025
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Run:
Actual: 30:02.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.28 miles, 135 feet elevation
Actual: 30:02.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.28 miles, 135 feet elevation
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 11,586 ~ 5.5 miles
Steps: 11,586 ~ 5.5 miles
Tuesday, March 11, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,192 ~ 3.2 miles
Steps: 6,192 ~ 3.2 miles
Sunday, March 09, 2025
Cold Water Dip:
Lake Johanna:
Water temperature approximately 37 - 39 degrees.
Time: 10:00.0 minutes.
Lake Johanna:
Water temperature approximately 37 - 39 degrees.
Time: 10:00.0 minutes.
Activity Tracking:
Steps: 5,242 ~ 2.8 miles
Steps: 5,242 ~ 2.8 miles
Friday, March 07, 2025
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 12 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 12 feet elevation
Workout:
Goblet Squats on Squat Wedge (~2"): 3x10x16 kg.
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Clean and Press: 3x10(5+5)x16 kg.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Goblet Squats on Squat Wedge (~2"): 3x10x16 kg.
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Clean and Press: 3x10(5+5)x16 kg.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) 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: 8,427 ~ 4.4 miles
Steps: 8,427 ~ 4.4 miles
Thursday, March 06, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,771 ~ 3.5 miles
Steps: 6,771 ~ 3.5 miles
Tuesday, March 04, 2025
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Run:
Actual: 30:01.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.24 miles, 131 feet elevation
Actual: 30:01.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.24 miles, 131 feet elevation
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: 9,779 ~ 4.4 miles
Steps: 9,779 ~ 4.4 miles
Sunday, March 02, 2025
Cold Water Dip:
Lake Johanna:
Water temperature approximately 35 - 37 degrees.
Time: 10:00.0 minutes.
Lake Johanna:
Water temperature approximately 35 - 37 degrees.
Time: 10:00.0 minutes.
Activity Tracking:
Steps: 5,321 ~ 2.9 miles
Steps: 5,321 ~ 2.9 miles
Friday, February 28, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Workout:
Hyperice Normatec 3.0 Compression Therapy - Hips
Hyperice Normatec 3.0 Compression Therapy - Hips
Activity Tracking:
Steps: 6,983 ~ 3.7 miles
Steps: 6,983 ~ 3.7 miles
Thursday, February 27, 2025
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Power Plate pro7: 1 minute, level 5
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 12 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 12 feet elevation
Workout:
Goblet Squats on Squat Wedge (~2"): 3x10x16 kg.
Clean and Press: 3x10(5+5)x16 kg.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
Goblet Squats on Squat Wedge (~2"): 3x10x16 kg.
Clean and Press: 3x10(5+5)x16 kg.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
Cool-Down:
Hip Flexor Stretch on bench: 4(2+2)x20 count
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Hip Flexor Stretch on bench: 4(2+2)x20 count
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Hyperice Normatec 3.0 Compression Therapy - Legs
Activity Tracking:
Steps: 7,108 ~ 3.8 miles
Steps: 7,108 ~ 3.8 miles
Tuesday, February 25, 2025
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Run:
Actual: 30:02.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.22 miles, 129 feet elevation
Actual: 30:02.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.22 miles, 129 feet elevation
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: 9,894 ~ 4.6 miles
Steps: 9,894 ~ 4.6 miles
Sunday, February 23, 2025
Ice Swim:
Lake Johanna:
Water temperature approximately 35 - 37 degrees.
Cannonball and 50 meter ice swim;
Ice Swim Time: 1:08.0
Lake Johanna:
Water temperature approximately 35 - 37 degrees.
Cannonball and 50 meter ice swim;
Ice Swim Time: 1:08.0
Activity Tracking:
Steps: 8,608 ~ 4.6 miles
Steps: 8,608 ~ 4.6 miles
Thursday, February 20, 2025
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 steps
Runner's Lunge: 1x10(5+5) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
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 steps
Runner's Lunge: 1x10(5+5) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.13 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.13 miles, 13 feet elevation
Workout:
Hex Bar Squats: 3x10x104 lbs.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Kettlebell Row: 3x10(5+5)x20 kg.
Dumbbell Shoulder Press: 3x10(5+5)x25 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 lbs.
Hex Bar Squats: 3x10x104 lbs.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Kettlebell Row: 3x10(5+5)x20 kg.
Dumbbell Shoulder Press: 3x10(5+5)x25 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 lbs.
Cool-Down:
Stretch
Hip Flexor Stretch on bench: 4(2+2)x20 count
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
Hip Flexor Stretch on bench: 4(2+2)x20 count
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 9,168 ~ 4.8 miles
Steps: 9,168 ~ 4.8 miles
Tuesday, February 18, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,489 ~ 2.9 miles
Steps: 5,489 ~ 2.9 miles
Monday, February 17, 2025
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Run:
Actual: 30:02.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.33 miles, 140 feet elevation
Actual: 30:02.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.33 miles, 140 feet elevation
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: 11,006 ~ 5.3 miles
Steps: 11,006 ~ 5.3 miles
Friday, February 14, 2025
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Power Plate pro7: 1 minute, level 5
TechnoGym Treadmill:
Walk backwards:
5 minutes, 1.5% incline, 0.12 miles, 9 feet elevation
Walk backwards:
5 minutes, 1.5% incline, 0.12 miles, 9 feet elevation
Swings: 3x10(5+5)x16 kg.
Workout:
Cleans: 5x10(5+5)x20 kg.
Swings: 5x10x28 kg.
Cleans: 5x10(5+5)x20 kg.
Swings: 5x10x28 kg.
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: 7,108 ~ 3.8 miles
Steps: 7,108 ~ 3.8 miles
Thursday, February 13, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 5,198 ~ 2.7 miles
Steps: 5,198 ~ 2.7 miles
Tuesday, February 11, 2025
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
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) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Run:
Actual: 30:02.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.21 miles, 96 feet elevation
Actual: 30:02.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.21 miles, 96 feet elevation
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: 11,009 ~ 5.2 miles
Steps: 11,009 ~ 5.2 miles
Friday, February 07, 2025
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 steps
Runner's Lunge: 1x10(5+5) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
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 steps
Runner's Lunge: 1x10(5+5) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
TechnoGym Treadmill:
Walk backwards:
5 minutes, 1.5% incline, 0.10 miles, 8 feet elevation
Walk backwards:
5 minutes, 1.5% incline, 0.10 miles, 8 feet elevation
Hip Flexor Stretch on bench: 4(2+2)x20 count
Workout:
Dumbell Squat: 3x10x60(30+30) lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Kettlebell Row: 3x10(5+5)x20 kg.
Dumbbell Shoulder Press: 3x10(5+5)x25 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Abdominal Crunches: 3x10 reps
Superman Exercise: 3x5 reps
Dumbell Squat: 3x10x60(30+30) lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Kettlebell Row: 3x10(5+5)x20 kg.
Dumbbell Shoulder Press: 3x10(5+5)x25 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Abdominal Crunches: 3x10 reps
Superman Exercise: 3x5 reps
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: 8,211 ~ 4.3 miles
Steps: 8,211 ~ 4.3 miles
Saturday, January 25, 2025
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 steps
Runner's Lunge: 1x10(5+5) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
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 steps
Runner's Lunge: 1x10(5+5) reps
Leg Lift: 2x30(15+15) reps
Bridge: 3x10 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Stretch on 20" box, leg bent 90 degrees: 4(2+2)x20 count
Run:
Actual: 30:01.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.21 miles, 96 feet elevation
Actual: 30:01.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.21 miles, 96 feet elevation
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 10,915 ~ 4.9 miles
Steps: 10,915 ~ 4.9 miles
Thursday, January 23, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 5,792 ~ 3.0 miles
Steps: 5,792 ~ 3.0 miles
Tuesday, January 21, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,837 ~ 3.1 miles
Steps: 5,837 ~ 3.1 miles
Monday, January 20, 2025
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)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
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)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
TechnoGym Treadmill:
Walk backwards:
5 minutes, 1.5% incline, 0.10 miles, 8 feet elevation
Walk backwards:
5 minutes, 1.5% incline, 0.10 miles, 8 feet elevation
Workout:
Dumbell Squat: 3x10x60(30+30) lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Kettlebell Row: 3x10(5+5)x20 kg.
Dumbbell Shoulder Press: 3x10(5+5)x25 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Abdominal Crunches: 3x10
Cybex Prestige Strength Back Extension: 3x10x50 lbs.
Dumbell Squat: 3x10x60(30+30) lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Kettlebell Row: 3x10(5+5)x20 kg.
Dumbbell Shoulder Press: 3x10(5+5)x25 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Abdominal Crunches: 3x10
Cybex Prestige Strength Back Extension: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,191 ~ 4.3 miles
Steps: 8,191 ~ 4.3 miles
Friday, January 17, 2025
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)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
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)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
TechnoGym Treadmill:
Walk backwards:
5 minutes, 1.5% incline, 0.10 miles, 8 feet elevation
Walk backwards:
5 minutes, 1.5% incline, 0.10 miles, 8 feet elevation
Workout:
Goblet Squat: 3x10x16 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Kettlebell Row: 3x10(5+5)x20 kg.
Dumbbell Shoulder Press: 3x10(5+5)x25 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Abdominal Crunches: 3x10
Cybex Prestige Strength Back Extension: 3x10x50 lbs.
Goblet Squat: 3x10x16 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Kettlebell Row: 3x10(5+5)x20 kg.
Dumbbell Shoulder Press: 3x10(5+5)x25 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Abdominal Crunches: 3x10
Cybex Prestige Strength Back Extension: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 7,906 ~ 4.1 miles
Steps: 7,906 ~ 4.1 miles
Thursday, January 16, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Run:
Actual: 30:01.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.09 miles, 86 feet elevation
Actual: 30:01.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.09 miles, 86 feet elevation
Activity Tracking:
Steps: 8,461 ~ 4.0 miles
Steps: 8,461 ~ 4.0 miles
Tuesday, January 14, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,498 ~ 2.9 miles
Steps: 5,498 ~ 2.9 miles
Monday, January 13, 2025
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)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
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)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
Run:
Actual: 30:03.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.06 miles, 84 feet elevation
Actual: 30:03.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.06 miles, 84 feet elevation
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 9,000 ~ 4.2 miles
Steps: 9,000 ~ 4.2 miles
Sunday, January 12, 2025
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: 6,364 ~ 3.3 miles
Steps: 6,364 ~ 3.3 miles
Thursday, January 09, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 7,990 ~ 4.2 miles
Steps: 7,990 ~ 4.2 miles
Wednesday, January 08, 2025
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)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
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)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
Run:
Actual: 30:01.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.12 miles, 88 feet elevation
Actual: 30:01.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.12 miles, 88 feet elevation
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 9,560 ~ 4.6 miles
Steps: 9,560 ~ 4.6 miles
Tuesday, January 07, 2025
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)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
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)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
Run:
Actual: 30:02.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.05 miles, 83 feet elevation
Actual: 30:02.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.05 miles, 83 feet elevation
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,984 ~ 4.3 miles
Steps: 8,984 ~ 4.3 miles
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