Surrender Yoga
Activity Tracking:
Steps: 5,931 ~ 3.1 miles
Steps: 5,931 ~ 3.1 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
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