02092026 AM AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM LIT Axis Resistance Bands x 10 Min. 55 Sec. 9935 lbs., 272 Reps Each 3 Sec. Hold at Top, 10 Min. 36 Sec. Time Under Tension, 41 Cal. Included all banded exercises: high pulls, low pulls, lat pulls, front raises, side rotations L and R, curls, chest press, chest fly, punches, OH triceps extensions. Heavyhands 2 DB 6 lbs. x 0.43 Miles in 12 Min. (4608 lbs.). Shinbox Switch Twist x 1 Min. (450 lbs.). Wrist Push Up x 4, no rest, Wrist Plank x 30 Sec. (3400 lbs.) TactFit Yoga 6 Exercises x 1 Min Each: Standing Forward Fold, (1500 lbs.), Twisted Chair R & L (6000 lbs.), Clasped Hand Shoulder Bridge (3600 lbs.), Extended Table (3000 lbs.), Kneeling Lunge R & L (1500 lbs.), Threading Arm R & L (300 lbs.), After Supper (Finger Extension Black Web x 30 with 3 Sec. Hold On Each Rep) x 2 Each (18000 lbs.). Baoding 1 inch diameter solid 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 53 lbs. x 6 Sec. (318 lbs.), 57 lbs. x 6 Sec. (342 lbs.). Squegg Isometric Lumbrical Pinch L 41 x 6 (246 lbs.), 42 lbs. x 6 Sec. (2 52 lbs.) + R 42 lbs. x 6 Sec. (252 lbs.), 41 lbs. x 6 Sec. (246 lbs.). Zynex NMES to Abs x 40 Min. up to 80 mA. Zynex NMES to R Forearm x 10 Min. up to 28 mA. Another 19 flights. Workout Total = 54,651 lbs.

2/06/2026 Biceps Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds, 1. Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds 2. Barbell Curl -   5 sets of 20 reps with 25 pounds 3. Preacher Curl - 3 sets of 15 reps with 20 pounds 4. Concentration Curl - 5 sets of 15 reps with 25 pounds Hammer Strength Triceps – 1. Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 75 pounds – 3 sets of 12 reps. 4. Rope reverse presses – 3 sets of 20 reps – 45 pounds. 2/07/2026 Assault bike – 50 minutes for 130 bpm max Shoulders: 1. Pes dec – 3 sets of 15 reps with 30 pds. 2. BB press behind neck – 3 sets – 8 reps with 90 pds Back 1. KB pullover – 3 sets – 15 reps. 55 pounds. 2. Lat pulldowns: 5 sets 15 reps. 85 pounds 3. KB row- 55 pounds 3 sets of 12 reps. Chest – 1. 1.Incline BP on Smyth machine – 5 sets of 8 reps – 125, 135, 145, 145,and last set with 85 for 35 reps. 2. Hammer strength Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set. 3. Pec dec – 3 sets – 15 reps – 90 pounds. 4. KBs – BP – 3 sets, 35, 40 and 45 pounds for 6 reps. 5. 3 sets rope crunches with 60 pounds. 6. KB pullovers – 3 Sets 15 reps with 35 ds, super stetted with 10 kb flyes -3 sets 2/08/2026 1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 135, 135, 145, 145,and last set with 105 for 25 reps. 2. KB flyes – 5 sets – 15 reps – 20 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 60 minutes – 90 bpm. 5. Assault bike– 40 minutes – 95 bpm 2/09/2026 Shoulders 1. Overhead press on Smyth machine – 3 sets of five reps – 55, 65 and 75 pounds. 2. Lateral Raises – 3 sets of eight reps – 20, 25 and 15 pounds 3. Pec Dec Reverse laterals – five sets of 15 reps – 45 pounds. 4. KB Shrugs with 50, 60 and 70 pounds for eight reps. 5. Spinner bike – 55 minutes 100 bpm. 6. Smyth Machine – Incline BB press five sets of 3 reps – 105, 125, 135, 145 and 155 pounds. 2/05/2026 1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 125, 135, 145, 145,and last set with 85 for 35 reps.

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM TactFit Israeli Special Forces Recruit Entry 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- (EMOM Springing Tripod x 10 (1000 lbs.) + Swinging Plank x 5 (500 lbs.) + Knee Drop Spinal Rocks to Butterfly x 5 (500 lbs.) + Quad Hops to Flat Foot Squat x 5 (500 lbs.) = 2500 lbs. per Round) x 5 = 12,500 lbs. Automatic Exerciser 35 lbs. (equivalent to 2245 lbs.) Health Lift x 10 Sec., brief rest, x Health Lift Hold x 22 Sec. (71,840 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 R & L (1500 lbs.). Another 19 flights. After Supper Baoding 1 inch diameter solid balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Powerstick Horizontal x 60 Each (900 lbs.). IGrip Push 55 lbs. x 12 Sec. (660 lbs.). Pull 31 lbs. x 12 (420 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.). Workout Total = 104,109 lbs.

02/07/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 7 flights. PM Another 1 flight.

02/06/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM Evnik Teen x 3 Min. 1824 lbs. 608 Total Punches, 201 L Heavy Punches, 171 R Heavy Punches, Speed 9.53 km/hr., Score 10,660. Shinbox Switch Twist x 1 Min. (450 lbs.). Ring Pull Up Assisted by 50 lbs. Bands = 110 lbs. x 6 with 3 Sec. Top Hold Each (1980 lbs.). KB 45 lbs. High Pull x 12 Each (1080 lbs.). Wrist Plank x 30 Sec. (3000 lbs.). TactFit Yoga 18 Exercises x 1 Min Each: Drill Bit Cobra (3000 lbs.), Down Dog (6000 lbs.), Basic Shoulder Bridge (3000 lbs.), Forearm Frogger (1500 lbs.), Pigeon R & L (1500 lbs.), Standing Side Bend R & L (1500 lbs.), Standing Forward Fold, (1500 lbs.), Twisted Chair R & L (6000 lbs.), Clasped Hand Shoulder Bridge (3600 lbs.), Extended Table (3000 lbs.), Kneeling Lunge R & L (1500 lbs.), Threading Arm R & L (300 lbs.), Clasped Hand Standing Back Bend (1500 lbs.), Seated Spinal Twist R & L (1500 lbs.), Upward Facing Dog (6000 lbs.), Seated Split Leg Forward Fold (300 lbs.), Seal Elevated (6000 lbs.), Rocking Boat (3000 lbs.). Another 27 flights. After Supper Solid Baoding Balls x 25 in 3 Planes in both directions for Both Hands (89 lbs.). (Finger Extension Flex Blue x 30 with 3 Sec. Hold On Each Rep) x 2 Each (3600 lbs.). Squegg Grip L 46 lbs. x 30 (1380 lbs.), 48 lbs. x 30 (1440 lbs.) & R 40 lbs. x 30 (1200 lbs.), 42 lbs. x 30 (1260 lbs.). Squegg Lumbrical Pinch L 35 lbs. x 30 (1050 lbs.), 31 lbs. x 30 (930 lbs.) & R 33 lbs. x 30 (990 lbs.), 29 lbs. x 30 (870 lbs.). Workout Total = 64,043 lbs.