12/08/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM TactFit Commando Recruit Level 1: I- Mobility Warm Up x 1 Min. Each - Elbow Rotations both directions, Shoulder Rotations Forward, Gunslinger, Inside Hip Rotations, Outside Knee Circles, Spinal Rotations both directions II- Mission Exercises 20 Sec. exertion/ 10 Sec. rest x 8 for each exercise with 1 Min. rest between exercises - Front Lunge Step Alternating R & L(66 Reps = 6600 lbs.), Plank Push Knee (81 Reps = 4050 lbs., Sit Thru Knee Alternating R & L (68 Reps = 3400 lbs.), Basic Pushup (46 Reps = 4600 lbs.), Spinal Rock Basic, (73 Reps = 3650 lbs.), Tripod Overhead (36 Reps = 3600 lbs.) III- Yoga Cool Down x 1 Min. Each - Drill Bit Cobra (3000 lbs.), Downward Dog (6000 lbs.), Shoulder Bridge (3000 lbs.), Forearm Frogger (1500 lbs.), Pigeon both sides (1500 lbs.), Standing Sidebend (1500 lbs.). LIT Axis Resistance Bands x 10 Min. 21 Sec. 6787 lbs., 338 Reps, 10 Min. 5 Sec. Time Under Tension, 39 Cal. Another 18 flights. After Supper Baoding 1 inch diameter balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Squegg Isometric Grip L 61 lbs. x 6 Sec. (366 lbs.), 66 lbs. x 6 Sec. (396 lbs.) + R 61 lbs. x 6 Sec. (366 lbs.), 64 lbs. x 6 Sec. (384 lbs.). Squegg Isometric Lumbrical Pinch L 40 x 6 (240 lbs.), 36 lbs. x 6 Sec. (216 lbs.) + R 29 lbs. x 6 Sec. (174 lbs.)., 35 lbs. x 6 Sec. (210 lbs.). Zynex NMES x 40 Min. up to 80 mA. Workout Total = 51,628 lbs.

100 rep set finisher: 1. Front squat 100 reps – 4 sets with 105, little rest – about a minute 2. Lat pulldowns 100 reps, 4 sets with 65 pounds one minute rest 3. KB bent over rows: 100 reps with 40 pounds, little rest as possible 4. Kettlebell swing 100 reps with 20 pounds. 5. Military Overhead press – 3 sets of 12 reps – 105.

Sun: 12 min cardio [ bulgarian bag: 4x double spin + splow, 4x spin to arm throw, 6x pullover-kimura situp-jumping sit through, 6x halo 2 min reflex ball boxing, 3x ABC kb 24, 1 min light resistance band boxing) Mon: jumping jacks, MC6HC Upper #4 phase 1 4rnds kb 16+16, rings pushups drop set, dead hangs (rope and rings) 20s, rope climbing, grip strengthener evening MC6HC Upper #4 phase 2 2rnds kb 16+16, Tue: chin-ups 2+2+3, trx rows 2xfailure, 3x5 kb rows Wed: jumping jacks,shoulder stretching, MC6HC Lower #4 phase 1 3rnds kb 16+24, evening: MC6HC Lower #4 phase 2 3rnds kb 16+16, 8+8 cleans, 8 goblet press kb 24, Thur: chopping firewood, carrying it etc, trx triceps and curls Fri: MC6HC Total #4 phase 1 3rnds kb 16+16, heavy rb presses, curls, 2x rings pushups+ rows evening: MC6HC Total #4 phase 2 1rnd kb 24,(reduced to 3 reps in set), 2 rnds kb 16 Sat: kb around the world, 1ea very slow clean and press, 5ea cleans (kb24)

12/07/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM TactFit Commando Recruit Level 1: I- Mobility Warm Up x 1 Min. Each - Elbow Rotations both directions, Shoulder Rotations Forward, Gunslinger, Inside Hip Rotations, Outside Knee Circles, Spinal Rotations both directions II- Mission Exercises 20 Sec. exertion/ 10 Sec. rest x 8 for each exercise with 1 Min. rest between exercises - Front Lunge Step Alternating R & L (50 Reps = 5000 lbs.), Plank Push Knee (44 Reps = 2200 lbs.), Sit Thru Knee Alternating R & L (58 Reps = 2900 lbs.), Basic Pushup (35 Reps = 3500 lbs.), Spinal Rock Basic, (52 Reps -1300 lbs.), Tripod Overhead (34 Reps = 3400 lbs.) III- Yoga Cool Down x 1 Min. Each - Drill Bit Cobra (3000 lbs.), Downward Dog (6000 lbs.), Shoulder Bridge (3000 lbs.), Forearm Frogger (1500 lbs.), Pigeon both sides (1500 lbs.), Camel x 1 Min. (1500 lbs.), Standing Side Bend (1500 lbs.). Another 19 flights. After Supper Baoding 1 inch diameter balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Powerstick Horizontal x 60 Each (900 lbs.). IGrip Push 62 lbs. x 12 Sec. (744 lbs.) Pull 42 lbs. x 12 Sec. (504 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.). Workout Total = 39,737 lbs.

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM TactFit Commando Mobility 18 Exercises x 1 Min. Each: Elbow Rotations both directions, Forward Shoulder Rotations, Gunslinger, Inside Hip Rotations, Outside Knee Circles, Spinal Rotations both directions, Closed Chain Knee Rotations both directions, Tai Chi Twist, Closed Chain Elbow Rotations both directions, Rear Shoulder Rotations, Outside Hip Rotations, Thorax Rotations both directions, Air Guitar Shoulder Rotations both arms, Knee Infinities both legs in both directions, Knee to Chest Leg Swings both legs, Tea Ceremony Arm Wave both directions, Spinal Wave both directions. KB 22 lbs. Snatch x 30 Each in 2 Min. 30 Sec. (1320 lbs.). Ring Pull Up Assisted by 70 lbs. Bands = 90 lbs. x 10 (900 lbs.). Another 21 flights. After Supper Baoding 1 inch diameter balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Squegg Isometric Grip L 59 lbs. x 6 Sec. (354 lbs.), 63 lbs. x 6 Sec. (378 lbs.) + R 51 lbs. x 6 Sec. (306 lbs.), 57 lbs. x 6 Sec. (342 lbs.). Squegg Isometric Lumbrical Pinch L 41 x 6 (246 lbs.), 34 lbs. x 6 Sec. (204 lbs.) + R 39 lbs. x 6 Sec. (234 lbs.)., 34 lbs. x 6 Sec. (204 lbs.). Zynex NMES x 40 Min. up to 80 mA. Workout Total = 4577 lbs.