Friday, April 10, 2026

Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Lateral Step Up: 2x20(10+10) x 12" box
Good Mornings with bar: 2x10x6 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.

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

Workout:
Cybex Prestige Strength Leg Press: 1x20x125 lbs.
Cybex Prestige Strength Single Leg Press: 2x20(10+10)x75 lbs.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x70(35+35) lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest

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

Activity Tracking:
Steps: 9,216 ~ 4.8 miles