12/16/2025 TactFit Commando Moderate Intensity including Mobility, Mission and Yoga

12/16/2025

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 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.), 35 lbs. x 30 (1050 lbs.) & R 31 lbs. x 30 (930 lbs.), 35 lbs. x 30 (930 bs.). Finger Extension Exerciser 14 lbs. x 100 35SH Each (3780 lbs.).

Workout Total = 47,889 lbs.

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