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6/15/20

Morning hike: 3 mi, 1 hr
Afternoon walk: 1.5 mi, 30 min

KBS: 5 x 20 x 26.5

6/14/21

Hike: 1 hr 10 min, 3 miles

Hang: 10 x 2
GS sit: 30

SAOHP: 5 ea x 12.5, 5 ea x 15
PD: 5 x 45, 5 x 50
Squat: 2 x 5 x 46

5/17/2021

Hike: 50 min

Squat: 5/36, 5/46, 5/51, 5/56, 5/61, 5/56, 5/51, 5/46

Walk: 48 min

5/5/2021

Hike: 00:51:14, 2.45 mi

Meditation

Walk: 25 min

5/4/2021

Hike: 00:51:09, 2.4 mi.

Meditation

Press:5/36, 2 x 5/38, 5/39, 5/40, 5/38
Pulldown: 10/52, 10/52, 10/50
BOR: 3 x 8/44
PU: 8/7, 7/7, 5/7

5/3/2021

Hike: 00:48:15, 2.18 mi

Meditation

Squat: 5/36, 5 x 5/53
OHS: 3 x 3/36
DL: 3 x 3/93
Thrust: 3 x 10/93

4/28/2021

Hike: 1:10:20, 2.95 miles

4/29/2021

Hike: 35:07, 1.72 miles
Walk: 15 min

4/30/2021

4/27/2021


37:14 hike

Press: 5 x 5/38
PD: 2 x 10/52, 10/52
BOR: 3 x 10/43
PU: 8/7, 6/7, 8/7

4/24/2021

25 min walk

4/25/2021

Meditate

5/26/2021

4/23/2021

Walk: 30 min

Ohp: 5 x 5/37
Pd: 3 x 10/50
Bor: 3 x 10/41
Pu: 3 x 6/7

4/22/2021

Squat: 5/38, 5 x 5/48
DL: 5 x 5/88
OHS: 2 x 5/25
Hip thrust: 2 x 10/88

4/20/2021

Ohp: 5 x 5/36
Pd: 3 x 10/50
Bor: 10/36, 2 x 10/41
Pu: 3 x 6/7
H: 15

4/19/2021

Squat: 5 x 5/46
DL: 5 x 5/86
Hip thrust: 2 x 10/86

4/16/2021

Press: 2 x 25, 3/30, 3/34, 3/ 38, 4/43
Pulldown: 3 x 10/50
BOR: 3 x 10/38
Push-up: 10/7, 7/7, 4/7

4/15/2021

OHS: 2 x 8/25, 5/25
FS: 3 x 8/25

4/13/2021

Press: 2 x 25, 3/30, 5/31, 5/ 36, 4/41
Pulldown: 3 x 10/50
BOR: 3 x 10/36
Push-up: 10/7, 7/7, 5/7

Farmer walk: 5 x 5 ea./25

4/12/2021

Walk: 58 min

Squat: 2 x 5/36, 3/36, 5/35, 5/44, 10/50
DL: 2 x 5/66, 3/66, 5/72, 5/83, 10/94
Hip thrust: 3 x 10/71
Goblet squat: 3 x 8/25

KB swing 5 x 15/26

If you google "Dan John glute activation", he has a short youtube video that is helpful in this area. Hope it helps.

4/8/2021

Walk: 30 min

OH press: 2 x 5/25, 3/30, 3/34, 3/38, 3/43
Pulldown: 3 x 10/50
BOR: 3 x 10/36
Push-up: 8/7, 6/7, 4/7

Farmer walk: 3 x 5 ea./25

4/7/2021

OH squat: 5 x 5/25
Front squat: 5 x 5/25

KB swing: 5 x 15/27