WarriorPreRecruitCalendar.pdf

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PRE-RECRUIT MISSION Day 1: No Intensity

STRAIN PREVENTION PROGRAM

10-20 REPETITIONS / DIRECTION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

NECK CIRCLE

CRITICAL OBJECTIVES

ACTIONABLE STEPS TODAY

NECK TILT

CAREER:

NECK ROLL

SCAPULAR ROLL

ARM SCREW

RESOURCES OR ALLIES NEEDED

DOUBLE ARM FIGURE 8

ELBOW CIRCLES AND FIGURE 8

PERSONAL:

WRIST CIRCLE

FINGER HAND ROLL

THORACIC FLEXION -

EXTENSION

GREATEST OBSTACLES

INTERNAL:

THORACIC LATERAL GLIDE AND

CIRCLE

PHYSICAL:

PELVIC ROTATION AND TILT

HIP CIRCLE AND HURDLE

EXTERNAL:

KNEE CIRCLE

ANKLE CIRCLE

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PRE-RECRUIT MISSION Day 2: Low Intensity

STRESS CONVERSION PROGRAM

60 SECONDS / POSITION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

KNEELING NECK POSITIONS

CRITICAL OBJECTIVES

ACTIONABLE STEPS THIS WEEK

CAREER:

KNEELING SIDE BEND

KNEELING SPINAL TWIST

SEATED FORWARD FOLD

SEATED SPINAL TWIST

SHIN LUNGE

PERSONAL:

ACTIONABLE STEPS THIS MONTH

DOWNWARD FACING DOG

UPWARD FACING DOG

PIGEON

SHOULDER BRIDGE

PHYSICAL:

WIND REMOVING POSITION

CORPSE

% POINTS EARNED TODAY

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PRE-RECRUIT MISSION Day 3: Moderate Intensity

PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)

WARMUP

60 SECONDS / MOVEMENT

WORKOUT

8 SETS OF 20SEC EXERCISE, 10SEC REST;

1MIN RECOVERY BETWEEN DRILLS

SCORE

KEEP THE LOWEST OF THE 8 SCORES FROM

EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN

60 SECONDS / POSITION

GUARD CIRCLES

KNEE LIFT CRADLE

SHINBOX FROG

PRONE WORM

SHIN LUNGE

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL KNEE

ELBOW DOWNDOG

ONE LEG RUNNER

SIT BEHIND TWIST

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU STRETCH

CROSSBOW

BELT FIGURE 8

SHINBOX SWITCH

ONE ARM LOCUST

TOTAL:

CORPSE

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PRE-RECRUIT MISSION Day 4: High Intensity

PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)

WARMUP

60 SECONDS / MOVEMENT

WORKOUT

8 SETS OF 20SEC EXERCISE, 10SEC REST;

1MIN RECOVERY BETWEEN DRILLS

SCORE

KEEP THE LOWEST OF THE 8 SCORES FROM

EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN

60 SECONDS / POSITION

GUARD CIRCLES

KNEE LIFT CRADLE

SHINBOX FROG

PRONE WORM

SHIN LUNGE

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL KNEE

ELBOW DOWNDOG

ONE LEG RUNNER

SIT BEHIND TWIST

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU STRETCH

CROSSBOW

BELT FIGURE 8

SHINBOX SWITCH

ONE ARM LOCUST

TOTAL:

CORPSE

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PRE-RECRUIT MISSION Day 5: No Intensity

STRAIN PREVENTION PROGRAM

10-20 REPETITIONS / DIRECTION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

NECK CIRCLE

CRITICAL OBJECTIVES

ACTIONABLE STEPS TODAY

NECK TILT

CAREER:

NECK ROLL

SCAPULAR ROLL

ARM SCREW

RESOURCES OR ALLIES NEEDED

DOUBLE ARM FIGURE 8

ELBOW CIRCLES AND FIGURE 8

PERSONAL:

WRIST CIRCLE

FINGER HAND ROLL

THORACIC FLEXION -

EXTENSION

GREATEST OBSTACLES

INTERNAL:

THORACIC LATERAL GLIDE AND

CIRCLE

PHYSICAL:

PELVIC ROTATION AND TILT

HIP CIRCLE AND HURDLE

EXTERNAL:

KNEE CIRCLE

ANKLE CIRCLE

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Plik z chomika:

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9 Principles.pdf (279 KB)
RMAXPRODS-CommandoMissionInstructional435.mp4 (70915 KB)
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RMAXPRODS-CoolDownSimulation655.mp4 (35551 KB)

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