12/07/2025 TactFit Commando Moderate Intensity including Mobility, Mission and Yoga

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.

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