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