Legs 1. 5 sets of squats –125 -10 reps, 135 – 8 reps, 135 – 8 reps, 145 – 8 reps, 155 -5 reps 2. Leg extensions – 3 sets – 15 reps. 125 pounds. 3. Front squats bb – 3 sets of 12 reps with 135 pounds. 4. Lat pulldowns: 5 sets 15 reps. 85 pounds 5. KB row- 55 pounds 3 sets of 12 reps. 6. Assault bike – 50 minutes for 130 bpm max. 12/2/2025 1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 135, 135, 145, 145,and last set with 105 for 25 reps. 2. KB flyes – 5 sets – 15 reps – 23 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 70 minutes – 90 bpm. 5. Assault bike– 30 minutes – 95 bpm. 6. Farmers walk with barbells -94 feet – 95 pounds. 12/3/2025 1. Leg press: 100 reps – 4 sets of 25 with 155, little rest – about a minute 2. Lat pulldowns 100 reps, 4 sets of 25 with 55 pounds one minute rest 3. KB bent over rows: 100 reps with 20 pounds, little rest as possible 4. Kettlebell swing 100 reps with 20 pounds. 5. Military Overhead press – 3 sets of 12 reps – 85.

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 4 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(64 Reps = 6400 lbs.), Plank Push Knee (80 Reps = 4000 lbs., Sit Thru Knee Alternating R & L (65 Reps = 3250 lbs.), Basic Pushup (42 Reps = 4200 lbs.), Spinal Rock Basic, (72 Reps = 3600 lbs.), Tripod Overhead (32 Reps = 3200 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.), Bow Pose (3000 lbs.). Heavyhands 2 DB 5 lbs. x 0.48 Miles in 15 Min. (4800 lbs.). Another 22 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 60 lbs. x 12 Sec. (720 lbs.) Pull 41 lbs. x 12 Sec. (492 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.). Workout Total = 50,851 lbs.

12/03/2025 AM Hand Rehab Postop No Resistances. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM . LIT Axis Resistance Bands x 10 Min. 21 Sec. 7589 lbs., 373 Reps, 10 Min. 4 Sec. Time Under Tension, 39 Cal. 2 CB 10 lbs. Forward Swing x 60 + Side Swing x 60 in 2 Min. 14 Sec. (2400 lbs.). Standing Quad Stretch x 30 Sec. Each Standing Forward Bend x 1 Min. Camel Pose x 60 Sec. (1500 lbs.). Bow Pose x 30 Sec. (1500 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 L 48 lbs. x 30 (1440 lbs.), 46 lbs. x 30 (1380 lbs.) & R 44 lbs. x 30 (1320 lbs.), 44 lbs. x 30 (1320 lbs.). Squegg Lumbrical Pinch L 35 lbs. x 30 (1050 lbs.), 37 lbs. x 30 (1110 lbs.) & R 33 lbs. x 30 (990 lbs.), 35 lbs. x 30 (1050 lbs.). Finger Extension Exerciser 11 lbs. x 100 35SH Each (2970 lbs.). Workout Total = 25,708 lbs.

11/30/2025 Biceps Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds, 1. Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds 2. Barbell Curl -   5 sets of 20 reps with 25 pounds 3. Preacher Curl - 3 sets of 15 reps with 20 pounds 4. Concentration Curl - 5 sets of 15 reps with 25 pds Hammer Strength Machine 5. Cable Curl - 3 sets of 12 reps with 30 pounds 6. High Cable Curl - 3 sets of 12 reps with 20 pounds. Triceps – 1. Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 75 pounds – 3 sets of 12 reps. Shoulders: 1. Pes dec – 3 sets of 15 reps with 30 pds. 2. BB press behind neck – 3 sets – 8 reps with 90 pds. Sluggish from the Thanksgiving feast.

AM Hand Rehab Postop No Resistances. Genioglossus and Platysma exercises. Kegel Exercises. 4 flights. PM Heavyhands 2 x (DB 1.5 lbs. + Wrist Weight 1 lb. = 2.5 lbs.) x 0.72 Miles in 20 Min. (3200 lbs.). LIT Recovery Body Flow 4, 5 stretches x 60 Sec. Each, 2350 lbs. Total Weight Lifted, 21 Cal.: supine knee pull, butterfly stretch, seated forward bend, seated spinal twist L, seated spinal twist R. Camel Pose x 60 Sec. (1500 lbs.). Bow Pose x 30 Sec. (1500 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.). Workout Total = 8639 lbs.