12/22/2025 TactFit Commando Moderate Intensity Recruit Level 2 including Mobility, Mission and Yoga

12/22/2025

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

PM TactFit Commando Recruit Level 2: I- Mobility Warm Up x 1 Min. Each - Closed chain Knee Rotations, Tai Chi Twist, Closed Chain Elbow Rotations, Rear Shoulder Rotations, Outside Hip Rotations, Thorax Rotations. II- Mission Exercises 20 Sec. exertion/ 10 Sec. rest x 8 for each exercise with 1 Min. rest between exercises - Front Lunge Twist Step Alternating R & L (48 Reps = 4800 lbs.), Revolving Table (32 Reps = 3200 lbs.), Scorpion Crucifix (48 Reps = 1200 lbs.), Bear Squat (56 Reps = 5600 lbs.), Rocca Forearm (28 Full Reps + 13 Reps From Knees = 3450 lbs.), Bridge Clap x 56 (2800 lbs.). III- Yoga Cool Down x 1 Min. Each - Forward Fold (1500 lbs.), Twisted Chair (6000 lbs.), Clasped Hand Shoulder Bridge (3600 lbs.), Extended Table (3000 lbs.), Kneeling Lunge R & L (1500 lbs.), Threading Arm R & L (300 lbs.). Another 20 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 50 lbs. x 6 Sec. (300 lbs.), 57 lbs. x 6 Sec. (342 lbs.) + R 49 lbs. x 6 Sec. (294 lbs.), 54 lbs. x 6 Sec. (324 lbs.). Squegg Isometric Lumbrical Pinch L 39 x 6 (234 lbs.), 40 lbs. x 6 Sec. (240 lbs.) + R 38 lbs. x 6 Sec. (228 lbs.)., 38 lbs. x 6 Sec. (228 lbs.). Zynex NMES x 40 Min. up to 80 mA.

Workout Total = 39,229 lbs.

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