09/21 and 09/22/2025 Added Wall Sits With Med Ball 25 lbs. Between Thighs For Adductor Squeeze

09/22/2025

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 12 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 Adductor MB 25 lbs. Knee Squeeze x 60 Sec. (7500 lbs.). (Pull Up x 2+ Push Up x 10) x 6 in 5 Min. 55 Sec. (7920 lbs.). Pull Up Top Hold x 15 Sec. (2400 lbs.). Feet Together Supported Full Squats (2 sec. down, 1 sec. at bottom, 2 sec. up) x 12 (2400 lbs.). Wrist Plank x 30 Sec. (3000 lbs.). 2 KB 31 lbs. + Black Band 100 lbs. = 162 lbs. DL x 35 + 10 Sec. Hold At Top (6075 lbs.). Doorway Pec Stretch Isometric x 40 Sec. (1600 lbs.). Standing Quad Stretch x 30 Sec. Each. Standing Forward Bend x 60 Sec. Another 18 flights. Workout Total = 38,395 lbs.

09/23/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 12 flights.

PM 12 Min., No Rest: 2 KB 22 lbs. 2 Hands FW x 4 Min. + L Rack & R FW x 2 Min. + R Rack & L FW x 2 Min. + 2 Hands FW x 4 Min. for 0.7 Miles Total (65,049 lbs.). Barbell 45 lbs. OH Press x 20 in 15 Sec. (900 lbs.). Barbell 45 lbs. OH Press x 12 in 8 Sec. (540 lbs.). Barbell 45 lbs. OH Press Hold x 10 Sec. (450 lbs.). Wrist Plank x 30 Sec.(3000 lbs.). Doorway Pec Stretch Isometric x 40 Sec. (1600 lbs.). 2 Evnik x 3 Min. (2895 lbs.): Round 1 Orthodox Stance Punches 1,2,3,4,5,6 579 Total Punches, 207 Heavy, 167 Heavy R, speed 7.19 km/h, Score 10250. 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.). another 17 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 = 91,864 lbs.

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