08/13/2026 2 KB Skier Sw + 2 CB Side Sw & 2 KB Banded DLs + 2 CB Alt CP + Hi Knee Marches + Glute Bridge Sprints + Shoulder Mobility + Knee Routine + Wrist Plank + Yoga + Vibration Plate

08/13/2026

AM Hand rehab range of motion exercises. Genioglossus and platysma isometrics. 2 flights of stairs.

PM 2 KB 41 lbs. (EMOM Skier Swing x 20) x 6 + 7th Min. Skier Swing x 25 = 145 Reps Total = 11,890 lbs.(2 CB 10 lbs. Side Swing x 20 + 2 KB 41 lbs. with Band 100 lbs. DL x 10 EMOM x 10) = 22,200 lbs. 2 CB 5 lbs. Standing Alternating Chest Press with iso-order hold for non-pressing hand x 30 each in 1 Min. (300 lbs.). High Knee Marches x 41 Each in 1 Min.(2050 lbs.). (Glute Bridge Sprints x 35 EMOM ) x 9 + 10th Min. x 60 = 375 Reps Total = 18,750 lbs. Shoulder Mobility Exercises 1 Min Each: Forward Shoulder Rotations, Backward Shoulder Rotations, Air Guitar (30 Sec. Each Arm), Tea Ceremony Arm Wave. Clamshell x 15 with Band 25 lbs. 5 Sec. Top Hold Each (4500 lbs.). Shallow 45 degree Wall Sit x 2 Min. holding 12 lbs. Med Ball between thighs (7440 lbs.). Single Leg Romanian DL x 15 Each (1500 lbs.). Toe Raise off Step x 15 (1500 lbs.). Terminal Knee Extensions with Band 50 lbs. x 15 3 Sec. Hold for Each Knee (4500 lbs.).Wrist Plank x 30 Sec. (3000 lbs.). Camel with Scapular Squeeze x 30 Sec. (750 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. Vibration Plate intensity (10/99) x 9 Min.: Mini and Half Squats Feet Close Together x 2 Min. (4000 lbs.), Feet 5 Inches Apart x 1 Min. (2000 lbs.), Feet 10 Inches Apart x 1 Min. (2000 lbs.); Feet 10 Inches Apart Hip Circles and Side To Side Sway x 2 min. (4000 lbs.); High Lunge Puises R & L x 1.5 Min. Each (6000 lbs.). Another 1 flight.

After Supper Powerstick Horizontal x 60 Each (900 lbs.). IGrip Push 60 lbs. x 12 Sec. (720 lbs.). IGrip 38 lbs. x 12 (456 lbs.). Advanced Burn Machine (weighs 12 lbs. + has 12 lbs. resistance to turning): Speed Bag Push and Pull x 40 Sec. Each = 80 Sec. Total (1920 lbs.), Pronation Supination x 75 Sec. (1800 lbs.),

Supination Pronation Curl x 75 Sec. (1800 lbs.). Zynex NMES to abs x 40 Min. 63 mA up to 94 mA for last 27 Min.

Workout Total = 101,826 lbs.

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08/13/2026 2 KB Skier Sw + 2 CB Side Sw & 2 KB Banded DLs + 2 CB Alt CP + Hi Knee Marches + Glute Bridge Sprints + Shoulder Mobility + Knee Routine + Wrist Plank + Yoga + Vibration Plate