Thursday, January 22, 2026

Workout:
Dynamic Stretch + Recovery

Warm-Up:
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 (-70) lbs.
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Farmer's Walk: 3 x 168(84) feet x 56(28+28) kg.
The ABench: 3x15

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

Activity Tracking:
Steps: 10,074 ~ 5.3 miles