Monday, November 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)
Knee on block, lower other knee to ground: 1x20(10+10)
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)
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-55) lbs.
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 3x5x154 lbs.
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
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 10,727 ~ 5.6 miles