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