Friday, May 09, 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
Leg Lift: 2x30(15+15) reps
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:
LifeFitness Leg Press: 3x15x100 lbs.
Hammer Strength Chest Press: 1x10x80 lbs., 2x10x70 lbs.
Hammer Strength Row: 1x10x80 lbs., 2x10x70 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 56(28+28) kg.

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

Cold Water Dip:
Life Time Fitness Cold Tub:
Water temperature approximately 50 degrees.
Time: 15:00.0 minutes.

Activity Tracking:
Steps: 11,641 ~ 6.1 miles