Friday, October 17, 2025

Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Horse Stance: 4x20 seconds

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

Workout:
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Swings: 1x10x16 kg., 1x10x20 kg., 3x10x28 kg.
Banded Lat Pulldown (Banded 'Rope Climb' Alternative: 3x10x heavy green band
Deadlifts - speed - trap bar: 3x5x104 lbs.

Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 9,004 ~ 4.7 miles