12/28/2025 actFit Commando Moderate Intensity Recruit Level 2 including Mobility, Mission and Yoga

12/28/2025

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 4 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 (40 Reps = 4000 lbs.), Scorpion Crucifix (56 Reps = 1400 lbs.), Bear Squat (48 Reps = 4800 lbs.), Rocca Forearm (35 Full Reps = 3500 lbs.), Bridge Clap x 75 (3750 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 21 flights.

After Supper Baoding 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 60 lbs. x 12 Sec. (720 lbs.) Pull 40 lbs. x 12 Sec. (480 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.).

Workout Total = 41,539 lbs.

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