TACFITWarriorWallChartRECRUIT.pdf

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RECRUIT MISSION WALL CHART

NO INTENSITY DAY

STRAIN PREVENTION PROGRAM

10-20 REPETITIONS / DIRECTION

LOW INTENSITY DAY

STRESS CONVERSION PROGRAM

60 SECONDS / POSITION

MODERATE/HIGH INTENSITY DAY

GUARD CIRCLES

PRONE WORM

WARMUP

60 SECONDS / MOVEMENT

NECK CIRCLE

KNEELING NECK POSITIONS

SIDE THREAD CIRCLE

NECK TILT

KNEELING SIDE BEND

ONE LEG RUNNER

NECK ROLL

KNEELING SPINAL TWIST

3 POINT COSSACK

SCAPULAR ROLL

BELT FIGURE 8

SEATED FORWARD FOLD

ARM SCREW

SEATED SPINAL TWIST

BASIC SPINAL ROCK

DOUBLE ARM FIGURE 8

WORKOUT

8 SETS OF:

20 SECONDS EXERCISE

10 SECONDS REST

1 MINUTE REST BETWEEN

DRILLS

MONKEY FRONT LUNGE

SHIN LUNGE

ELBOW CIRCLES AND FIGURE 8

PLANK PULL

WRIST CIRCLE

DOWNWARD FACING DOG

REAR SIT THRU PRESS

FINGER HAND ROLL

UPWARD FACING DOG

SIT THRU EXTENSION

THORACIC FLEXION -

EXTENSION

SHINBOX KICK

PIGEON

THORACIC LATERAL GLIDE AND

CIRCLE

SHOULDER BRIDGE

SHINBOX FROG

CAMEL SIDEBEND

WIND REMOVING POSITION

PELVIC ROTATION AND TILT

COOLDOWN

60 SECONDS / POSITION

ELBOW DOWNDOG

CORPSE

HIP CIRCLE AND HURDLE

SHIN LUNGE SIDE ANGLE

KNEE CIRCLE

CROSSBOW

ANKLE CIRCLE

ONE ARM LOCUST

CORPSE

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Plik z chomika:

Inne pliki z tego folderu:

9 Principles.pdf (279 KB)
RMAXPRODS-CommandoMissionInstructional435.mp4 (70915 KB)
RMAXPRODS-CommandoMissionSimulation149.mp4 (191702 KB)
RMAXPRODS-CoolDownInstructional648.mp4 (36360 KB)
RMAXPRODS-CoolDownSimulation655.mp4 (35551 KB)

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