Friday, January 03, 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

TechnoGym Treadmill:
Walk backwards:
5 minutes, 1.5% incline, 0.10 miles

Workout:
LifeFitness Leg Press: 1x20x100 lbs., 1x20x150 lbs., 1x20x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x35 lbs., 1x10x40 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 7,502 ~ 3.9 miles