Friday, January 02, 2026

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

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.
Curtsy Squat: 2x20(10+10)
Suitcase Deadlift: 1x20(10+10)x16 kg., 1x20(10+10)x18 kg., 1x20(10+10)x20 kg.
Side Bends: 3x20(10+10)x16 kg.
Hammer Strength Assist Dip/Chin - Dips: 3x10x (-55) lbs.
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-55) lbs.
Lateral Step Up and Over: 3x20(10+10) x 10" box
Swings: 3x10x28 kg.
The ABench: 3x15

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

Activity Tracking:
Steps: 7,900 ~ 4.1 miles