WarriorRecruitCalendar.pdf

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RECRUIT MISSION Day 1: No Intensity

STRAIN PREVENTION PROGRAM

10-20 REPETITIONS / DIRECTION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

CRITICAL OBJECTIVES

ACTIONABLE STEPS TODAY

NECK CIRCLE

CAREER:

NECK TILT

NECK ROLL

SCAPULAR ROLL

RESOURCES OR ALLIES NEEDED

ARM SCREW

DOUBLE ARM FIGURE 8

PERSONAL:

ELBOW CIRCLES AND FIGURE 8

WRIST CIRCLE

FINGER HAND ROLL

GREATEST OBSTACLES

THORACIC FLEXION -

EXTENSION

INTERNAL:

THORACIC LATERAL GLIDE AND

CIRCLE

PHYSICAL:

PELVIC ROTATION AND TILT

EXTERNAL:

HIP CIRCLE AND HURDLE

KNEE CIRCLE

ANKLE CIRCLE

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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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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

BASIC SPINAL ROCK

SHINBOX FROG

PRONE WORM

MONKEY FRONT LUNGE

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL

ELBOW DOWNDOG

ONE LEG RUNNER

REAR SIT THRU PRESS

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU EXTENSION

CROSSBOW

BELT FIGURE 8

SHINBOX KICK

ONE ARM LOCUST

TOTAL:

CORPSE

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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

BASIC SPINAL ROCK

SHINBOX FROG

PRONE WORM

MONKEY FRONT LUNGE

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL

ELBOW DOWNDOG

ONE LEG RUNNER

REAR SIT THRU PRESS

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU EXTENSION

CROSSBOW

BELT FIGURE 8

SHINBOX KICK

ONE ARM LOCUST

TOTAL:

CORPSE

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RECRUIT MISSION Day 5: No Intensity

STRAIN PREVENTION PROGRAM

10-20 REPETITIONS / DIRECTION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

CRITICAL OBJECTIVES

ACTIONABLE STEPS TODAY

NECK CIRCLE

CAREER:

NECK TILT

NECK ROLL

SCAPULAR ROLL

RESOURCES OR ALLIES NEEDED

ARM SCREW

DOUBLE ARM FIGURE 8

PERSONAL:

ELBOW CIRCLES AND FIGURE 8

WRIST CIRCLE

FINGER HAND ROLL

GREATEST OBSTACLES

THORACIC FLEXION -

EXTENSION

INTERNAL:

THORACIC LATERAL GLIDE AND

CIRCLE

PHYSICAL:

PELVIC ROTATION AND TILT

EXTERNAL:

HIP CIRCLE AND HURDLE

KNEE CIRCLE

ANKLE CIRCLE

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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)

Inne foldery tego chomika:

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