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.

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.

Legs 1. 5 sets of squats –125 -10 reps, 135 – 8 reps, 135 – 8 reps, 145 – 8 reps, 155 -5 reps 2. Leg extensions – 3 sets – 15 reps. 125 pounds. 3. Front squats bb – 3 sets of 12 reps with 135 pounds. 4. Lat pulldowns: 5 sets 15 reps. 85 pounds 5. KB row- 55 pounds 3 sets of 12 reps. 6. Assault bike – 50 minutes for 130 bpm max. 12/2/2025 1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 135, 135, 145, 145,and last set with 105 for 25 reps. 2. KB flyes – 5 sets – 15 reps – 23 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 70 minutes – 90 bpm. 5. Assault bike– 30 minutes – 95 bpm. 6. Farmers walk with barbells -94 feet – 95 pounds. 12/3/2025 1. Leg press: 100 reps – 4 sets of 25 with 155, little rest – about a minute 2. Lat pulldowns 100 reps, 4 sets of 25 with 55 pounds one minute rest 3. KB bent over rows: 100 reps with 20 pounds, little rest as possible 4. Kettlebell swing 100 reps with 20 pounds. 5. Military Overhead press – 3 sets of 12 reps – 85.

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 4 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(64 Reps = 6400 lbs.), Plank Push Knee (80 Reps = 4000 lbs., Sit Thru Knee Alternating R & L (65 Reps = 3250 lbs.), Basic Pushup (42 Reps = 4200 lbs.), Spinal Rock Basic, (72 Reps = 3600 lbs.), Tripod Overhead (32 Reps = 3200 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.), Bow Pose (3000 lbs.). Heavyhands 2 DB 5 lbs. x 0.48 Miles in 15 Min. (4800 lbs.). Another 22 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 60 lbs. x 12 Sec. (720 lbs.) Pull 41 lbs. x 12 Sec. (492 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.). Workout Total = 50,851 lbs.