Friday, April 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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps

TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation

Workout:
Step-Ups: 3x20(10+10)x30(15+15) lbs. x 17" box
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Swings: 3x10x28 kg.

Superset:
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10

Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Cybex Eagle NX Calf: 3x10x100 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

Workout:
Hyperice Normatec 3.0 Compression Therapy - Legs

Activity Tracking:
Steps: 9,383 ~ 4.9 miles

Thursday, April 24, 2025

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 6,187 ~ 3.2 miles

Wednesday, April 23, 2025

Activity Tracking:
Steps: 5,694 ~ 3.0 miles

Tuesday, April 22, 2025

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 8,641 ~ 4.5 miles

Monday, April 21, 2025

Workout:
Flow Yoga

Activity Tracking:
Steps: 7,937 ~ 4.2 miles

Sunday, April 20, 2025

Activity Tracking:
Steps: 9,051 ~ 4.7 miles

Saturday, April 19, 2025

Activity Tracking:
Steps: 9,030 ~ 4.7 miles

Friday, April 18, 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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps

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

Workout:
Step-Ups: 3x20(10+10)x20(10+10) lbs. x 17" box
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Swings: 3x10x28 kg.

Superset:
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10

Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
The ABench: 3x10
Cybex Eagle NX Calf: 3x10x100 lbs.

Cool-Down:
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: 9,783 ~ 5.1 miles

Thursday, April 17, 2025

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 6,910 ~ 3.6 miles

Wednesday, April 16, 2025

Workout:
Surrender Yoga

Activity Tracking:
Steps: 7,974 ~ 4.2 miles

Tuesday, April 15, 2025

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 6,065 ~ 3.2 miles

Monday, April 14, 2025

Workout:
Flow Yoga

Activity Tracking:
Steps: 7,685 ~ 4.0 miles

Sunday, April 13, 2025

Cold Water Dip:
Lake Johanna:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.

Activity Tracking:
Steps: 6,301 ~ 3.3 miles

Saturday, April 12, 2025

Activity Tracking:
Steps: 9,172 ~ 4.8 miles

Friday, April 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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps

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

Workout:
Step-Ups: 3x20(10+10)x20(10+10) lbs. x 17" box
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Swings: 3x10x28 kg.

Superset:
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10

Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x10

Cool-Down:
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: 8,159 ~ 4.3 miles

Thursday, April 10, 2025

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 6,054 ~ 3.2 miles

Wednesday, April 09, 2025

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,374 ~ 2.8 miles

Tuesday, April 08, 2025

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 6,905 ~ 3.6 miles

Monday, April 07, 2025

Workout:
Flow Yoga

Activity Tracking:
Steps: 5,847 ~ 3.1 miles

Sunday, April 06, 2025

Cold Water Dip:
Lake Johanna:
Water temperature approximately 46 degrees.
Time: 15:00.0 minutes.

Activity Tracking:
Steps: 5,839 ~ 3.1 miles

Saturday, April 05, 2025

Activity Tracking:
Steps: 8,146 ~ 4.3 miles

Friday, April 04, 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
Runner's Lunge: 1x10(5+5) reps
Bridge: 3x10 count
Power Plate pro7: 1 minute, level 5
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps

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

Workout:
Step-Ups: 3x20(10+10)x20(10+10) lbs. x 17" box
Lateral Step Down with hold for support: 3x20(10+10) x 8" box
Swings: 3x10x28 kg.

Superset:
Squats: 3x10
Push-Ups: 3x5
TRX Inverted Row: 3x10

Farmer's Walk: 4 x 84 feet x 56(28+28) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x10

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

Hyperice Normatec 3.0 Compression Therapy - Legs

Activity Tracking:
Steps: 9,095 ~ 4.8 miles

Thursday, April 03, 2025

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 6,223 ~ 3.3 miles

Wednesday, April 02, 2025

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,164 ~ 3.2 miles

Tuesday, April 01, 2025

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 7,846 ~ 4.1 miles

Monday, March 31, 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: 1.30 miles, 138 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

Activity Tracking:
Steps: 10,979 ~ 5.3 miles

Sunday, March 30, 2025

Activity Tracking:
Steps: 6,167 ~ 3.4 miles