05/20 and 05/21/2025 Resistance Bands, Heavyhands, Dead Hangs, Wrist push Ups, Mobility, and Burn Machine

05/20/2025

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma Exercises. Kegel Exercises. 10 flights.

PM LIT Axis Resistance Bands Total Body Workout x 12 Min.: 440 Reps, 29,500 Total Weight Lifted, 5 Min. 2 Sec. Time Under Tension, 46 Cal., included dynamic lunges, banded squat to row with alternating knee drive, banded alternating reverse lunge to row, banded toe taps, low plank, L side plank twist, R side plank twist. LIT Axis Resistance Bands Sculpt and Tone Upper Body Advanced x 11 Min.: 304 Reps, 10,270 lbs. Total Weight Lifted (does not include calisthenics and stretches), 43 Cal., Time Under Tension 7 Min. 37 Sec. including world's greatest stretch, high plank mountain climbers, banded punches, banded curls, banded triceps extensions, banded rows, banded chest presses, forward bend with shoulder stretch, rocking side to side forward bend, side bend R & L, shoulder rolls. Supported Full Squats (2 sec. down, 1 sec. at bottom, 2 sec. up) x 6 (1200 lbs.). (Dead Hang x 40 Sec.) x 5 = 200 Sec. Total (20,000 lbs.). Wrist Push Up x 12 (1200 lbs.). 2 Evnik x 3 Min. (2385 lbs.): Round 1 Orthodox Stance Punches 1,2,3,4,5,6 477 Total Punches, 118 Heavy L, 109 Heavy R, Speed 8.24 km/h, Score 7720. Easy Flexibility Beginner Hamstring Program x 27 Min.: Mobility and Basic Conditioning included 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, seated Zaichik figure 4 single leg straightening R & L, supine Zaichik single leg raise 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 (4000 lbs.). Another 13 flights.

After Supper Burn Machine x 35 Sec. Each (840 lbs.). Workout Total = 69,395 lbs.

05/21/2025

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma Exercises. Kegel Exercises. 10 flights.

PM Heavyhands 2 x DB 5 lbs. X 1.85 Mile in 40 Min. (12,800 lbs.). LIT Axis Recovery Full Body Flow 2 x 9 Min.: 540 Reps, 10,500 lbs., 39 Cal., 60 Sec. each for standing quad stretch L & R, Pidgeon pose L & R, child's pose, standing swinging low back stretch, arm pull L & R, downward dog with calf stretches. Another 11 flights. Workout Total = 23,300 lbs.

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