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

TechnoGym Treadmill:
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.

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

Activity Tracking:
Steps: 9,168 ~ 4.8 miles