Friday, August 29, 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
Hip Flexor Stretch on bench: 4(2+2)x20 count
Thoracic Spinal Twist: 1x10(5+5)
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)

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

Workout:
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 3x5x154 lbs.
Step-Ups: 3x20(10+10)x30(15+15) lbs. x 17" box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x85 lbs., 1x5x100 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x85 lbs., 1x5x100 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
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: 12,444 ~ 6.5 miles