08/20/2026 Heavyhands + Wrist Plank + 1 CB Side Swings + 2 KB FW + Rock Stepper + Ecc Step Ups + TKE + Yoga

08/20/2026

AM Hand rehab range of motion exercises. Genioglossus and platysma isometrics. 2 flights of stairs.

PM Heavyhands with 2 (6 lbs. db with 3.5 lbs. wrist wts = 9.5 lbs. each hand) x 30 min covering 0.83 miles (18,240 lbs.). Wrist Plank x 30 Sec. (3000 lbs.). CB 25 lbs. Side Swing x 100 in 1 Min. 53 Sec. (2500 lbs.). 2 KB 26 lbs. Farmer's Walk x 0.15 Miles in 5 Min. (16,473 lbs.). Rock Stepper x 346 steps in 5 Min. (8650 lbs.). Eccentric Step Ups 3 Sec. Down from 6 Inch Step x 8 Each (4800 lbs.). Terminal Knee Extensions with Band 50 lbs. x 15 3 Sec. Hold for Each Knee (4500 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. Another 1 flight.

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 6 Sec. (288 lbs.), 61 lbs. x 6 Sec. (366 lbs.) & R 50 lbs. x 6 Sec. (300 lbs.), 52 lbs. x 6 Sec. (312 lbs.). Squegg Lumbrical Pinch L 38 lbs. x 6 Sec. (228 lbs.), 41 lbs. x 6 Sec. (246 lbs.) & R 39 lbs. x 6 Sec. (234 lbs.), 40 lbs. x 6 Sec (240 lbs.). Advanced Burn Machine (weighs 12 lbs. + has 12 lbs. Resistance to turning): Speed Bag Push and Pull x 40 Sec. Each = 80 Sec. Total (1920 lbs.), Supination Pronation Curl x 75 Sec. (1800 Sec.), Asymmetric Steering Wheel x 75 Sec. (1800 lbs.). Zynex NMES to abs x 40 Min. 65 mA up to 97 mA for last 28 Min.

Workout Total = 69,086 lbs.

2 comments

08/20/2026 Heavyhands + Wrist Plank + 1 CB Side Swings + 2 KB FW + Rock Stepper + Ecc Step Ups + TKE + Yoga