04/17 and 04/18/2025 KB FW, KB One Hand Swing, KB DHS, CB Side Swing, Dead Hang, Mobility and Zaichik Stretching

04/17/2025

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma Exercises. Kegel Exercise. 12 flights.

PM 2 KB 26 lbs. Farmer's Walk x 6 Min., 2 Min. rest, Farmer's Walk x 2 Min., distance walked 0.18 Miles (20,862 lbs.). (Dead Hang x 30 Sec.) x 2 + Dead Hang x 40 Sec. = 100 Sec. Total (10,000 lbs.). Supported Full Squats (2 sec. down, 1 sec. at bottom, 2 sec. up) x 6 (600 lbs.). KB 45 lbs. Alternating One Hand Swing x 10, no rest, DHS x 50 in 93 Sec. (2700 lbs.). 2 CB 10 lbs. with Thick Grips (7 Inch Circumference) Side Swing x 120 in 110 Sec. (2400 lbs.). Easy Flexibility Beginner Hamstring Program x 30 Min.: joint rotations for wrists, elbows, shoulders, neck, hips, knees, ankles; standing knee raises, butt kicks, bodyweight sumo deadlift, bodyweight straight legged deadlift; seated legs straight to table, seated knees bent hold, supine Zaichik knee to chest stretch R & L, supine Zaichik single leg raise R & L, seated Zaichik figure 4 single leg straightening R & L, supine knee to chest hold R & L, seated external thigh rotation hold R & L, seated figure 4 with straight leg heel raise hold R & L, seated knee hug hold (6000 lbs.). Another 13 flights.

After Supper Squegg Grip x 50 Each (15 Sec L., 14 Sec. R) (2400 lbs.). Squegg Lumbrical Pinch x 50 Each (14 Sec L., 14 Sec. R) (1500 lbs.). [Squegg L & R Grip Isometric 80 - 90% x 15 Sec. Each ] x 4 Each (L 3120 lbs. + R 3120 lbs. = 6240 lbs.). Finger Extension Exerciser 11 lbs. x 100 35SH Each (2970 lbs.). Workout Total = 55,672 lbs.

04/18/2025

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma Exercises. Kegel Exercise. 13 flights. 2969 steps.

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