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