Friday, June 27, 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
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)
Horse Stance: 2x10 count

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

Horse Stance: 4x10 seconds

Workout:
Icarian Super Squat: 4x10x50 lbs. (back,front,back,front)
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Step Up and Over: 3x20(10+10)x10 inch box
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) 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

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

Activity Tracking:
Steps: 13,086 ~ 6.8 miles

Thursday, June 26, 2025

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 8,997 ~ 4.8 miles

Wednesday, June 25, 2025

Workout:
Surrender Yoga

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

Activity Tracking:
Steps: 9,347 ~ 4.9 miles

Tuesday, June 24, 2025

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 9,653 ~ 5.1 miles

Monday, June 23, 2025

Workout:
Flow Yoga

Activity Tracking:
Steps: 9,520 ~ 5.0 miles

Sunday, June 22, 2025

Activity Tracking:
Steps: 7,127 ~ 3.8 miles

Saturday, June 21, 2025

Activity Tracking:
Steps: 7,729 ~ 4.0 miles

Friday, June 20, 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
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)

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

Workout:
Cybex Prestige Strength Leg Press: 1x15x115 lbs., 1x15x150 lbs., 1x15x175 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Step Up and Over: 3x20(10+10)x10 inch box
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) 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: 10,901 ~ 5.9 miles

Thursday, June 19, 2025

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 9,610 ~ 5.3 miles

Wednesday, June 18, 2025

Activity Tracking:
Steps: 8,819 ~ 4.6 miles

Tuesday, June 17, 2025

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 10,050 ~ 5.3 miles

Monday, June 16, 2025

Workout:
Flow Yoga

Activity Tracking:
Steps: 10,010 ~ 5.2 miles

Sunday, June 15, 2025

Activity Tracking:
Steps: 13,847 ~ 7.4 miles

Saturday, June 14, 2025

Activity Tracking:
Steps: 8,155 ~ 4.3 miles

Friday, June 13, 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
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Standing Adductor Stretch: 1x20(10+10)

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

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

Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x40(4x10) lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.

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

Activity Tracking:
Steps: 12,943 ~ 7.0 miles

Thursday, June 12, 2025

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 11,643 ~ 6.2 miles

Wednesday, June 11, 2025

Workout:
Surrender Yoga

Activity Tracking:
Steps: 9,326 ~ 5.0 miles

Tuesday, June 10, 2025

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 10,304 ~ 5.5 miles

Monday, June 09, 2025

Workout:
Flow Yoga

Activity Tracking:
Steps: 10,257 ~ 5.5 miles

Sunday, June 08, 2025

Activity Tracking:
Steps: 13,938 ~ 7.7 miles

Saturday, June 07, 2025

Activity Tracking:
Steps: 13,451 ~ 7.3 miles

Friday, June 06, 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
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
Standing Adductor Stretch: 1x20(10+10)

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

Workout:
Cybex Prestige Strength Leg Press: 1x15x100 lbs., 1x15x125 lbs., 1x15x175 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Sled Drag: (forward, backward, forward, backward): 4 x 84 feet x 135 lbs.
Ground Zero Free Motion Abdominals: 3x10x70 lbs.

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

Activity Tracking:
Steps: 12,832 ~ 6.7 miles

Thursday, June 05, 2025

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 9,229 ~ 4.9 miles

Wednesday, June 04, 2025

Workout:
Surrender Yoga

Activity Tracking:
Steps: 9,814 ~ 5.2 miles

Tuesday, June 03, 2025

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 9,963 ~ 5.2 miles

Monday, June 02, 2025

Workout:
Flow Yoga

Activity Tracking:
Steps: 9,930 ~ 5.2 miles

Sunday, June 01, 2025

Activity Tracking:
Steps: 7,954 ~ 4.2 miles

Saturday, May 31, 2025

Activity Tracking:
Steps: 15,630 ~ 8.2 miles

Friday, May 30, 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
Kneeling Adductor Stretch: 1x20(10+10)
Hip Flexor Stretch on bench: 4(2+2)x20 count
Hip Opener: 1x20(10+10) reps
Standing Adductor Stretch: 1x20(10+10)

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

Workout:
Cybex Prestige Strength Leg Press: 1x15x100 lbs., 1x15x125 lbs., 1x15x150 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) 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: 12,680 ~ 6.6 miles