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

TechnoGym Treadmill:
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.

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

Activity Tracking:
Steps: 7,906 ~ 4.1 miles