TACFITWarriorWallChartCOMMANDO.pdf

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COMMANDO 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

HURDLER SPINAL ROCK

DOUBLE ARM FIGURE 8

WORKOUT

8 SETS OF:

20 SECONDS EXERCISE

10 SECONDS REST

1 MINUTE REST BETWEEN

DRILLS

MONKEY LUNGE 3 LEG DOG

SHIN LUNGE

ELBOW CIRCLES AND FIGURE 8

PLANK PULL BOMBER

WRIST CIRCLE

DOWNWARD FACING DOG

REAR SIT THRU PUSHUP EXT

FINGER HAND ROLL

UPWARD FACING DOG

SIT THRU 3 LEG

THORACIC FLEXION -

EXTENSION

SHINBOX GUARD SPIN

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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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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