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

TechnoGym Treadmill:
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

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

Activity Tracking:
Steps: 8,211 ~ 4.3 miles