12/08/2025 TactFit Commando High Intensity including Mobility, Mission and Yoga

12/08/2025

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(66 Reps = 6600 lbs.), Plank Push Knee (81 Reps = 4050 lbs., Sit Thru Knee Alternating R & L (68 Reps = 3400 lbs.), Basic Pushup (46 Reps = 4600 lbs.), Spinal Rock Basic, (73 Reps = 3650 lbs.), Tripod Overhead (36 Reps = 3600 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.), Standing Sidebend (1500 lbs.). LIT Axis Resistance Bands x 10 Min. 21 Sec. 6787 lbs., 338 Reps, 10 Min. 5 Sec. Time Under Tension, 39 Cal. Another 18 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 61 lbs. x 6 Sec. (366 lbs.), 66 lbs. x 6 Sec. (396 lbs.) + R 61 lbs. x 6 Sec. (366 lbs.), 64 lbs. x 6 Sec. (384 lbs.). Squegg Isometric Lumbrical Pinch L 40 x 6 (240 lbs.), 36 lbs. x 6 Sec. (216 lbs.) + R 29 lbs. x 6 Sec. (174 lbs.)., 35 lbs. x 6 Sec. (210 lbs.). Zynex NMES x 40 Min. up to 80 mA.

Workout Total = 51,628 lbs.

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