October 25, 2024 at 8:30 AM
Early Morning Lower Body Mobility and Upper Body Strength Workout
1 hour, 18 minutes and 43 seconds
Duration
8,830.00 lb
(4,005.22 kg)
Volume
5
Segments
Activity Details
Comprehensive breakdown of your workout session and performance data
Activity Notes
Your thoughts and observations
Unlocked a ton of new PRs! Was able to achieve full range of motion in Cossack squat (with weights!) for first time in at least 3 months since basketball knee injury.
Workout Segments
Detailed breakdown of each exercise segment and performance metrics
Circuit 1
Workout segment details
Segment
1
Thigh stretch and fire hydrant: repeat on each side. Focus on hip stability and immobilization—lock in hips, avoiding movement; keep core tight and work outer IT band. 5s hold on last rep
Exercises
Inner Thigh Stretch
2 sets
Set 1
5 reps
Set 2
5 reps
Fire Hydrant
2 sets
Set 1
10 reps
Set 2
10 reps
Speed Skaters with Cones
2 sets
Set 1
5 reps
Set 2
5 reps
Segment 2: Cossack Squats
Workout segment details
Segment
2
With 25lb medicine ball on second set
Exercises
Cossack Squats
2 sets
Set 1
10 reps
Set 2
10 reps
Segment 3: Pull Up
Workout segment details
Segment
3
Exercises
Pull Up
2 sets
Set 1
7 reps
Set 2
4 reps
Segment 4: Barbell Bench Press
Workout segment details
Segment
4
Exercises
Barbell Bench Press
6 sets
Set 1
95.0 lbs
15 reps
Set 2
135.0 lbs
10 reps
Set 3
225.0 lbs
5 reps
Set 4
225.0 lbs
5 reps
Set 5
235.0 lbs
3 reps
Set 6
155.0 lbs
20 reps
Segment Total Volume
8,830.00 lb
(4,005.22 kg)
Segment 5: Push Up
Workout segment details
Segment
5
Exercises
Push Up
1 sets
Set 1
20 reps