Evening Yoga

☀️ day off  long run

Afternoon steps

Motra - Total Body Custom

⛅ tempo efforts 🥵

Tracked with Motra.

TVL: 9K  lbs
Duration: 43m
Calories: 241
Exercises: 9

Kettlebell Single-Leg Deadlift
Set 1: 12 reps x 25 lbs  
Set 2: 12 reps x 25 lbs  
Set 3: 12 reps x 25 lbs  
Set 4: 12 reps x 25 lbs  

Kettlebell Bench Press
Set 1: 12 reps x 20 lbs per side 
Set 2: 12 reps x 20 lbs per side 
Set 3: 12 reps x 20 lbs per side 
Set 4: 12 reps x 20 lbs per side 

Dumbbell Bicep Curl
Set 1: 12 reps x 15 lbs per side 
Set 2: 12 reps x 15 lbs per side 
Set 3: 12 reps x 15 lbs per side 
Set 4: 12 reps x 15 lbs per side 

Superset
Glute Kickback
Set 1: 10 reps x BW  
Set 2: 10 reps x BW  
Single-Leg Glute Bridge
Set 1: 10 reps x BW  
Set 2: 10 reps x BW  

Dumbbell Goblet Squat
Set 1: 12 reps x 25 lbs  
Set 2: 12 reps x 25 lbs  
Set 3: 12 reps x 25 lbs  
Set 4: 12 reps x 25 lbs  

Kettlebell Side Bend
Set 1: 12 reps x 35 lbs  
Set 2: 12 reps x 35 lbs  

Dumbbell Russian Twist
Set 1: 12 reps x 15 lbs  
Set 2: 12 reps x 15 lbs  

Bodyweight Calf Raise
Set 1: 15 reps x BW  
Set 2: 12 reps x BW  
Set 3: 15 reps x BW  
Set 4: 15 reps x BW  



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Ryan Valle

Motra - Total Body Custom

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Evening Yoga

☀️ day off long run

Afternoon steps

Motra - Total Body Custom

⛅ tempo efforts 🥵

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