09/06 thru 09/08/2025 Workouts · Kettlebell Warriors

09/06 thru 09/08/2025 Workouts

09/06/2025

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 10 flights.

PM Feet Together Supported Full Squats (2 sec. down, 1 sec. at bottom, 2 sec. up) x 12 (2400 lbs.). Wrist Push Up x 10, No Rest, Wrist Plank x 20 Sec. (3000 lbs.). Doorway Pec Stretch Isometric x 30 Sec. (1200 lbs.). 2 KB 22 lbs. Farmer's Walk 0.67 x Miles in 17.5 Min. (62,251 lbs.). Easy Flexibility Beginner Hamstring Program x 25 Min.: Mobility and Basic Conditioning included joint rotations for wrists, elbows, shoulders, neck, hips, knees, ankles; standing knee raises, butt kicks, bodyweight sumo deadlift, bodyweight straight legged deadlift; seated legs straight to table, seated knees bent hold; supine Zaichik knee to chest stretch R & L, seated Zaichik figure 4 single leg straightening R & L, supine Zaichik single leg raise R & L, supine knee to chest hold R & L, seated external thigh rotation hold R & L, seated figure 4 with straight leg heel raise hold R & L, seated knee hug hold (4000 lbs.). Wrist Roller 11.5 lbs. x 1 Each (1150 lbs.), 6 lbs. x 2 Each (1200 lbs.(, 1.6 lbs. x 3 Each (480 lbs.). Another 15 flights.

After Supper Zynex NMES x 40 Min. to to 72 mA. Workout Total = 75,681 lbs.

09/07/2025

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

PM Wall Sit Thigh Parallel With R leg Elevated x 30 Sec. (3750 lbs.). Wall Sit Thigh Parallel With L leg Elevated x 30 Sec. (3750 lbs.). Wall Sit Thigh Parallel x 45 Sec. (4500 lbs.). 4 Min: (Pull Up x 2 + Push Up x 10) x 4 (5280 lbs.). Pull Up Top Hold x 15 Sec. (2400 lbs.). Barbell 41 lbs. OH Press x 32 in 24 Sec. (1312 lbs.). Olympic Dumbbell 24.6 lbs. Running In Place Chest Press x 30 in 17 Sec. (735 lbs.). LIT Axis Freestyle x 10 Min. 45 Sec.: 641 Reps; 23,725 lbs., 10 Min. 22 Sec. Time Under Tension, 41 C Included all banded exercises: high pulls, low pulls, lat pulls, side rotations L and R, curls, chest fly, punches, chest press, OH triceps extensions, Kneeling crunches, Kneeling oblique crunches, standing crunches. Wrist Push Up x 10, No Rest, Wrist Plank x 20 Sec. (3000 lbs.). 2 CB 10 lbs. Side Swing x 101 in 88 Sec. (2020 lbs.). Doorway Pec Stretch Isometric x 30 Sec. (1200 lbs.). Standing Quad Stretch x 30 Sec. Each. Standing Straddle Forward Bend x 30 Sec. Another 20 flights. Each. Workout Total = 51,672 lbs.).

09/08/2025

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 10 flights.

PM 2 KB 31 lbs. Skier Swing x 130 (8060 lbs.) + 2 KB 22 lbs. Skier Swing x 130 (5720 lbs.) completed in 7 Min. 41 Sec. Feet Together Supported Full Squats (2 sec. down, 1 sec. at bottom, 2 sec. up) x 12 (2400 lbs.). Wrist Push Up x 10, No Rest, Wrist Plank x 25 Sec. (3500 lbs.). Doorway Pec Stretch Isometric x 30 Sec. (1200 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. Another 13 flights.

After Supper Squegg L & R Grip Isometric 80 - 90% x 15 Sec. Each ] x 4 Each (L 3360 lbs. + R 3480 lbs. = 6840 lbs.). [Squegg L & R Lumbrical Pinch Isometric 70 - 80% x 15 Sec. Each ] x 4 Each (L 1860 lbs. + R 1800 lbs. = 3620 lbs.). Finger Extension Exerciser 11 lbs. x 100 35SH Each (2970 lbs.). Workout total = 36,660 lbs.

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