11/13/2026 AM Hand Rehab Postop No Re(sistance. Genioglossus and Platysma Exercises. Kegel Exercises. 2 flights. PM [(Maxpro Level 2 x 15: Alternating Punches + Chest Presses + Triceps Extensions + Straight Arm Pulldowns) x 5; (Maxpro Level 2 x 15: Curls + Pulls to Forehead + Pulls to Chest + Pulls to Hips + Straight Arm Pulldowns) x 5; Standing Chest Flies Level 2 x 75; DLs: Level 17 x 5. Level 15 x 5, Level 12 x 5, Level 10 x 15, Level 8 x 20. Completed in 17 Min.30 Sec. MXP 121.4; 5957.2 lbs.; 1270 Reps; 3545.69 Feet)]. 2 KB 26 lbs. Skier Swing x 100 + 1 KB 26 lbs. 2 H Forward Swing x 100 + KB 26 lbs. 1H Skier Swing x 5 Each + 1 KB 2 H Hi Pull x 10 = 220 Reps in 6 Min. 47 Sec. (8320 lbs.). Eccentric Step Ups 3 Sec. Down from 4 Inch Step x 10 Each (6000 lbs.). Terminal Knee Extensions with Band 20 lbs. x 10 3 Sec. Hold for Each Knee (1200 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. Dead Hang x 40 Sec. (6000 lbs.). After Supper Flexbar 20 lbs.: Shoulder Adduction x 12, Shoulder Abduction x 12, Pronation x 12, Supination x 12, Shoulder Oscillation x 100 Each (4960 lbs.). Powerstick Horizontal x 60 in both directions (900 lbs.). Powerstick Vertical Telescoping Towel Wring x 30 in both directions with Each Hand on Top - 60 Reps (900 lbs.). Powerstick Alternating Vertical Flip and Row x 15 with Each Hand on top = 20 Reps (450 lbs.). Advanced Burn Machine (weighs 12 lbs. + has 12 lbs. resistance to turning) Rotational Punch (2160 lbs.); Pronation/Supination Curl x 90 Sec. (2160 lbs.). Another 1 flight. Workout Total = 42,107.2 lbs.

11/12/2026 AM Hand Rehab Postop No Re(sistance. Genioglossus and Platysma Exercises. Kegel Exercises. 2 flights. PM [(Maxpro Level 4 x 15 Reps: Floor Press + Skull Crusher + Supine Pullover + Supine Chest Flies +Supine Press Downs) x 5 + (SLDL Level 15 x 15) x 3 in 14 Min. MXP 12.9, Lbs. 6283.4, Reps 822). Rock Stepper x 920 Steps in 5 Min. (23,000 lbs.). Shoulder Bridge with Scapular Squeeze x 30 Sec. (1500 lbs.). Puppy Pose x 30 Sec. (300 lbs.). Threading The Needle x 30 Sec. Each (600 lbs.). Reclining Hand To Toe Hamstring Stretch x 30 Sec. Each (300 lbs.). Knee To Chest Pose x 30 Sec. Each (1500 lbs.). Standing Hands Behind Back One Up One Down holding Strap Isometric x 30 Sec. Each (600 lbs.). Standing Against Wall Snow Angels x 30 Sec. (150 lbs.). Ring Dead Hang x 40 Sec. (6000 lbs.). After Supper Baoding 1 inch diameter solid balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Squegg Grip L 48 lbs. x 30 Reps (1440 lbs.), 48 lbs. x 30 Reps (1440 lbs.) & R 37 lbs. x 30 Reps. (1110 lbs.), 37 lbs. x 30 Reps (1110 lbs.). Squegg Lumbrical Pinch L 33 lbs. x 30 Reps (990 lbs.), 31 lbs. x 30 Reps (930 lbs.) & R 26 lbs. x 30 Reps (780 lbs.), 31 lbs. x 30 Reps (930 lbs.). Finger Extension with Blue Band 10 lbs. + Green Band 8 lbs. = 18 lbs. x 30 with 3 Sec. Hold Each x 2 for Each Hand (6480 lbs.). 75 PAI Gyro Ball R hand Palm Up x 90 Sec. in Each Direction + L hand Palm Up x 90 Up Sec. in Each Direction for total both hands 6 Min. Another 1 flight. Workout Total = 55,532.4 lbs.

November 9, 2026– Chest & Biceps - Bench Press - 75 pds for 3 sets of 25 reps. Incline Dumbbell Press - 35 pds 3 sets for 15 reps Dumbbell Chest Fly - 20 pd for 3 sets for 12 reps Push-Up - 5 sets of 20 reps Barbell Curl - 3 sets of 12 reps with 55 pds KB curls with 20 pds for 3 sets - 15 reps. Preacher Curl - 3 sets on Hammer Strength machine. 45 pds for 12 reps. Assault bike 60 minutes for 90rpms and 11 miles Back: Overhead Press: 5 sets x 5 reps with 75 pds Pull-Up/Lat Pulldown: 4 sets x 10 reps with 75, 85, 95 pds and 105 pds. Triceps: Triceps: Close-Grip Bench Press 3 sets x 10 reps with 55 pds. Dumbbell Row: 3 sets x 10 reps with 50 pds kbs. Triceps Pushdown: 3 sets x 10 reps Barbell Curl: 3 sets x 10 reps November 10, 2026 LOWER BODY WORKOUT Deadlift: 5 sets x 5 reps with 165 pds. Leg extensions on Smyth machine 5 sets X 15 reps with 85 pds Leg pres - 10 sets with 225 for 8 reps. Lying Leg Curl: 3 sets x 15 reps with 35 pds Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps Spinner bike 40 minutes for 8 miles. November 11 2026 Chest - Reps and good form. 1. Empty Bar (45 lbs) x 20 reps (focus on bar path) 2. 85 lbs x 5 reps (smooth, controlled tempo) 3. 115 lbs x 3 reps (fast concentric speed) 4. 130 lbs x 1 rep (feels heavy, primes the nervous system) 5. Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps 6. KB Pullovers with 30 pounds for 12 reps 3 sets. 7. Hanging keg raises 4 minutes. November 12, 2026 LEGS: 1. Squat: 5 sets x 5 reps with 85, 105, 135, 155 and 185 pds. 2.Romanian Deadlift: 4 sets x 10 reps with 135 pds 3.Bulgarian Split Squats 3 sets x 10 reps with 135 pds 4.Seated Leg Curls 5 Sets 12 reps with 75 pds/; 5.Single Lying Leg Curls 5 sets 12 reps with 30 pds.

November 7, 2026 Bench press - guillotine version - old school - 85 pds. (bring bar to throat). Pec-Dec - 5 x 10-12 reps / use 85 pds sets / 4 second negatives Incline Smith Machine Press 4 x 10, 8, 7, 6-reps / 115, 120, 135, 145/ Decline Machine Press 4 x 12 reps / 45-60 seconds rest between sets use 115 pds Dips 4 x 10-12 reps Cable Crossover 5 Sets" x 10-12 reps 25 lbs on each side. November 8, 2026 Incline Bench Press: 5 sets x 5 reps with 135 pds Pull-Up/Lat Pulldown: 4 sets x 10 reps Incline Dumbbell Press: 3 sets x 10 reps with 45 pds Barbell Row: 4 sets x 10 reps with 70, 75 and 80 pds November 9, 2026 Arms Triceps Pushdown: 3 sets x 10 reps with 40, 50 and 60 pds Dips - 6 sets of 20 reps. Dropped sets 6 sets of starting weight -25 DB curls 10 , 20 pds -15 reps, 17.5 pds - 22 reps, 15 pds -25 reps. Barbell Curl: 3 sets x 10 reps with 40, 45 and 50 pds. BB Curls - Progressives - 12 reps w 25, 24 reps with 17.5, 36 reps with 10 lbs. 45 Olympic bar curls 3 sests of 8 reps. Cable curls - 4 sets of 12 reps with 55, 45, 40 and 35 lbs. November 10, 2026 Deadlift - 3 sets 135 for 5 reps Pull-Up - 5 sets for 12 reps - minus 40 pds Barbell Row - 65 pds - 3 sets of 12 reps Kettlebell Row - 45 pds - 12 reps - 3 sets. Assault Bike 45 minutes at 95rpms. 50ft (15m) Dual KB Farmers Lunges - 45 pds. 15 Banded Triceps Extensions with 25 pd band - 3 sets.

11/11/2026 AM Hand Rehab Postop No Re(sistance. Genioglossus and Platysma Exercises. Kegel Exercises. 3 flights. PM [ (Maxpro Level 1 x 15 Reps: Clean and Press + Clean + Press + Curl + Hi Pull + Standing Chest Flies) x 5; (Maxpro Level 3 x 6 1st 3, Level 8 x 15 4th exercise: Curl + Hi Pull + Triceps Push Back + DL) x 5; Maxpro DL: Level 10 x 20 + Level 12 x 12; Maxpro Twisting Punches Level 1 x 20 Each; Maxpro SLDL Level 12 x 20 + Level8 x 20; (Maxpro Level 5 x 15) x 3; (Maxpro Level 3 x 15) x 3; Maxpro SLDL Level 10 x 20 + Level 14 x 10 => MXP 109.2 Reps 1811 Lbs.9967.7 Time 47 Min. 35 Sec.] 6 Min. 57 Sec.: 2 KB 22 lbs. Skier Swing x 100 + 1 KB 22 lbs. 2H Forward Swing x 100 + 1 KB 22 lbs. 1H Skier Swing x 10 Each + 1 KB 22 lbs. Hi Pull x 10 (7260 lbs.). . Lateral Band Walk 25 lbs. x 15 Steps in Each Direction. (750 lbs.). Eccentric Step Ups 4 Inch High Bench 3 Sec. Down x 10 Reps Each (6000 lbs.). Banded Terminal Knee Extensions 20 lbs. x 10 3 SH Each Rep for Each Leg (1200 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. Dead Hang x 40 Sec. (6000 lbs.). After Supper Flexbar 20 lbs.: Shoulder Adduction x 10, Shoulder Abduction x 10, Pronation x 10, Supination x 10, Shoulder Oscillation x 100 Each (4800 lbs.). Another 1 flight. Workout Total = 39,077.7