11/20 and 11/21/2025 Heavyhands, Easy Flexibility, Resistance Bands, Yoga, 2 KB Farmer's Walk, Baoding Balls, Squegg

11/20/2025

AM Hand Rehab Postop No Resistances. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights.

PM Heavyhands 2 x DB 6 lbs. x 0.98 Miles in 24 Min. (9216 lbs.). Pull Up Top Hold x 10 Sec. (1600 lbs.). 4 Min. 40 Sec: Wrist Roller 11.5 lbs. x 2 Each (1150 lbs.) + 6 lbs. x 2 Each (600 lbs.). Easy Flexibility Beginner Hamstring Program x 25 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 19 flights.

After Supper Baoding 1 Inch Diameter Solid Balls x 25 in 3 Planes in both directions for Both Hands (89 lbs.). Squegg Grip Isometric L 54 lbs. x 6 Sec. (324 lbs.) & R 52 lbs. x 6 Sec. (312 lbs.). Squegg Lumbrical Pinch L 36 lbs. x 6 Sec. (216 lbs.) & R 37 lbs. x 6 Sec. (222 lbs.). Workout Total = 20,648 lbs. 27 flights.

11/21/2025 Hand Rehab Postop No Resistances. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights.

PM LIT Axis Resistance Bands Freestyle Workout x 10 Min. 30 Sec. 551 Reps, 19,210 lbs. Total Weight Lifted, 10 Min. 2 Sec. Time Under Tension, 40 Cal. included curls, triceps extensions, high and low rows, punches, chest press, lat pulls, trunk rotations L & R. Yoga 10 Exercises x 30 Sec. Each: 1- Mountain Pose 2A- Warrior I R 2B Warrior II R 3A- Warrior I L 3B- Warrior II L 4A- Triangle Pose L 4B- Triangle Pose R 5 Child's Pose 6- Cat-Cow 7A- Tree Pose R 7B- Tree Pose L 8- High Wrist Plank 9- Downward Facing Dog 10- Upward Dog (33,000 lbs.). 2 KB 31 lbs. Farmer's Walk x 0.21 Miles in 5 Min. 10 Sec. (27,478 lbs.). Standing Quad Stretch x 30 Sec. Each. Standing Forward Bend x 60 Sec. Another 14 flights.

After Supper Baoding 1 Inch Diameter Solid Balls x 25 in 3 Planes in both directions for Both Hands (89 lbs.). Squegg Grip L 40 lbs. x 30 (1200 lbs.), 37 lbs. x 30 (1110 lbs.) & R 40 lbs. x 30 (1200 lbs.), 40 lbs. x 30 (1200 lbs.). Squegg Lumbrical Pinch L 33lbs. x 30 (990 lbs.), 35 lbs. x 30 (1050 lbs.) & R 29 lbs. x 30 (870 lbs.), 33 lbs. x 30 (990 lbs.) Finger Extension Exerciser 11 lbs. x 100 35SH Each (2970 lbs.) Workout Total = 91,357 lbs.

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