12/11/2025 TactFit Commando Moderate Intensity including Mobility, Mission and Yoga

12/11/2025

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 6 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 (50 Reps = 5000 lbs.), Plank Push Knee (44 Reps = 2200 lbs.), Sit Thru Knee Alternating R & L (58 Reps = 2900 lbs.), Basic Pushup (35 Reps = 3500 lbs.), Spinal Rock Basic, (52 Reps -1300 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.), Standing Side Bend (1500 lbs.). Another 15 flights.

After Supper Baoding 1 inch diameter balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Squegg Isometric Grip L 57 lbs. x 6 Sec. (342 lbs.), 60 lbs. x 6 Sec. (360 lbs.) + R 55 lbs. x 6 Sec. (330 lbs.), 58 lbs. x 6 Sec. (348 lbs.). Squegg Isometric Lumbrical Pinch L 39 x 6 (234 lbs.), 40 lbs. x 6 Sec. (240 lbs.) + R 38 lbs. x 6 Sec. (228 lbs.), 39 lbs. x 6 Sec. (234 lbs.). Zynex NMES x 40 Min. up to 80 mA.

Workout Total = 37,005 lbs.

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