Saturday, March 29, 2025

Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 12 feet elevation

Forward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5

Swings: 2x10(5+5)x16 kg.

Workout:
Swings: 20x5x28 kg.

Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Superman Exercise: 4x5
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)

Activity Tracking:
Steps: 8,415 ~ 4.4 miles

Friday, March 28, 2025

Activity Tracking:
Steps: 5,483 ~ 3.0 miles

Thursday, March 27, 2025

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 6,036 ~ 3.2 miles

Wednesday, March 26, 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

Run:
Actual: 31:31.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.27 miles, 134 feet elevation

Cool-Down:
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5

Workout:
Surrender Yoga

Activity Tracking:
Steps: 10,248 ~ 4.9 miles

Tuesday, March 25, 2025

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 5,732 ~ 3.0 miles

Monday, March 24, 2025

Workout:
Flow Yoga

Activity Tracking:
Steps: 6,613 ~ 3.5 miles

Sunday, March 23, 2025

Activity Tracking:
Steps: 6,193 ~ 3.5 miles

Saturday, March 22, 2025

Activity Tracking:
Steps: 6,308 ~ 3.5 miles

Friday, March 21, 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

TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.13 miles, 13 feet elevation

Workout:
Goblet Squats on Squat Wedge (~2"): 3x10x16 kg.
Clean and Press: 3x10(5+5)x16 kg.
Swings: 5x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
LifeFitness Signature Bosu VKR Leg Raise: 5x10

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

Activity Tracking:
Steps: 7,844 ~ 4.1 miles

Thursday, March 20, 2025

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 6,814 ~ 3.6 miles

Wednesday, March 19, 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

Run:
Actual: 30:02.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.31 miles, 138 feet elevation

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.

Activity Tracking:
Steps: 11,805 ~ 5.7 miles

Tuesday, March 18, 2025

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 7,453 ~ 3.9 miles

Monday, March 17, 2025

Workout:
Flow Yoga

Activity Tracking:
Steps: 6,312 ~ 3.3 miles

Sunday, March 16, 2025

Cold Water Dip:
Lake Johanna:
Water temperature approximately 43 - 45 degrees.
Time: 10:00.0 minutes.

Activity Tracking:
Steps: 5,937 ~ 3.1 miles

Saturday, March 15, 2025

Activity Tracking:
Steps: 8,409 ~ 4.4 miles

Friday, March 14, 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

TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.14 miles, 15 feet elevation

Workout:
Goblet Squats on Squat Wedge (~2"): 3x10x16 kg.
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Kettlebell Row: 3x10(5+5)x24 kg.
Clean and Press: 3x10(5+5)x16 kg.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
LifeFitness Signature Bosu VKR Leg Raise: 3x10

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

Activity Tracking:
Steps: 8,306 ~ 4.3 miles

Thursday, March 13, 2025

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 7,381 ~ 3.9 miles

Wednesday, March 12, 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

Run:
Actual: 30:02.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.28 miles, 135 feet elevation

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.

Workout:
Surrender Yoga

Activity Tracking:
Steps: 11,586 ~ 5.5 miles

Tuesday, March 11, 2025

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 6,192 ~ 3.2 miles

Monday, March 10, 2025

Workout:
Flow Yoga

Activity Tracking:
Steps: 6,869 ~ 3.6 miles

Sunday, March 09, 2025

Cold Water Dip:
Lake Johanna:
Water temperature approximately 37 - 39 degrees.
Time: 10:00.0 minutes.

Activity Tracking:
Steps: 5,242 ~ 2.8 miles

Saturday, March 08, 2025

Activity Tracking:
Steps: 5,325 ~ 2.9 miles

Friday, March 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
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

TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 12 feet elevation

Workout:
Goblet Squats on Squat Wedge (~2"): 3x10x16 kg.
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Clean and Press: 3x10(5+5)x16 kg.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.

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

Activity Tracking:
Steps: 8,427 ~ 4.4 miles

Thursday, March 06, 2025

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 6,771 ~ 3.5 miles

Wednesday, March 05, 2025

Workout:
Surrender Yoga

Activity Tracking:
Steps: 7,982 ~ 4.2 miles

Tuesday, March 04, 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

Run:
Actual: 30:01.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 2.0% incline
Distance: 1.24 miles, 131 feet elevation

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

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 9,779 ~ 4.4 miles

Monday, March 03, 2025

Workout:
Flow Yoga & Surrender Yoga

Activity Tracking:
Steps: 7,023 ~ 3.7 miles

Sunday, March 02, 2025

Cold Water Dip:
Lake Johanna:
Water temperature approximately 35 - 37 degrees.
Time: 10:00.0 minutes.

Activity Tracking:
Steps: 5,321 ~ 2.9 miles

Saturday, March 01, 2025

Activity Tracking:
Steps: 6,014 ~ 3.3 miles

Friday, February 28, 2025

Workout:
Dynamic Stretch + Recovery

Workout:
Hyperice Normatec 3.0 Compression Therapy - Hips

Activity Tracking:
Steps: 6,983 ~ 3.7 miles

Thursday, February 27, 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
Power Plate pro7: 1 minute, level 5

TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 12 feet elevation

Workout:
Goblet Squats on Squat Wedge (~2"): 3x10x16 kg.
Clean and Press: 3x10(5+5)x16 kg.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.

Cool-Down:
Hip Flexor Stretch on bench: 4(2+2)x20 count
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5

Workout:

Hyperice Normatec 3.0 Compression Therapy - Legs

Activity Tracking:
Steps: 7,108 ~ 3.8 miles