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