Friday, September 11, 2026

Warm-Up:
Power Plate pro7: 1 minute, level 5
TechnoGym Lower Back Bench - Thoracic Spine exercise: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)

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

Workout:
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Hammer Strength Assist Dip/Chin - Dips: 3x5x (-70) lbs.
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
Quadriceps Stretch
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 7,173 ~ 3.8 miles