Friday, September 12, 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
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:
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x15x150 lbs., 1x10x200 lbs.
Box Jump-Down to Squat Jump: 3x10x17 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x85 lbs., 1x5x115 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x85 lbs., 1x5x115 lbs.
Swings: 3x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
The ABench: 3x15

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 9,740 ~ 5.1 miles