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