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    Tac Fit Warrior Wall Chart Commando

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    Flakko137
    The document outlines a commando mission wall chart with exercises divided into different intensity days. The low intensity day focuses on stress prevention with 10-20 repetitions per exercise. The moderate to high intensity day includes exercises like neck circles, scapular rolls, and spinal twists. It provides a warmup with prone exercises like the worm and hurdler, followed by an 8 set workout with moves like monkey lunges and 3 leg shinboxes. It concludes with a cooldown including elbow downdog and one arm locust poses.

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    Tac Fit Warrior Wall Chart Commando

    Uploaded by

    Flakko137
    263 views1 page
    The document outlines a commando mission wall chart with exercises divided into different intensity days. The low intensity day focuses on stress prevention with 10-20 repetitions per exercise. The moderate to high intensity day includes exercises like neck circles, scapular rolls, and spinal twists. It provides a warmup with prone exercises like the worm and hurdler, followed by an 8 set workout with moves like monkey lunges and 3 leg shinboxes. It concludes with a cooldown including elbow downdog and one arm locust poses.

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    chart to follow

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    The document outlines a commando mission wall chart with exercises divided into different intensity days. The low intensity day focuses on stress prevention with 10-20 repetitions per exercise. The moderate to high intensity day includes exercises like neck circles, scapular rolls, and spinal twists. It provides a warmup with prone exercises like the worm and hurdler, followed by an 8 set workout with moves like monkey lunges and 3 leg shinboxes. It concludes with a cooldown including elbow downdog and one arm locust poses.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    263 views1 page

    Tac Fit Warrior Wall Chart Commando

    Uploaded by

    Flakko137
    The document outlines a commando mission wall chart with exercises divided into different intensity days. The low intensity day focuses on stress prevention with 10-20 repetitions per exercise. The moderate to high intensity day includes exercises like neck circles, scapular rolls, and spinal twists. It provides a warmup with prone exercises like the worm and hurdler, followed by an 8 set workout with moves like monkey lunges and 3 leg shinboxes. It concludes with a cooldown including elbow downdog and one arm locust poses.

    Copyright:

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    Download as PDF, TXT or read online from Scribd
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    of 1

    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

    NECK CIRCLE NECK TILT NECK ROLL SCAPULAR ROLL ARM SCREW DOUBLE ARM FIGURE 8 ELBOW CIRCLES AND FIGURE 8 WRIST CIRCLE FINGER HAND ROLL THORACIC FLEXION EXTENSION THORACIC LATERAL GLIDE AND CIRCLE PELVIC ROTATION AND TILT HIP CIRCLE AND HURDLE KNEE CIRCLE ANKLE CIRCLE

    KNEELING NECK POSITIONS KNEELING SIDE BEND KNEELING SPINAL TWIST SEATED FORWARD FOLD SEATED SPINAL TWIST SHIN LUNGE DOWNWARD FACING DOG UPWARD FACING DOG PIGEON SHOULDER BRIDGE WIND REMOVING POSITION CORPSE

    WARMUP
    60 SECONDS / MOVEMENT

    PRONE WORM SIDE THREAD CIRCLE ONE LEG RUNNER 3 POINT COSSACK BELT FIGURE 8 HURDLER SPINAL ROCK

    WORKOUT
    8 SETS OF: 20 SECONDS EXERCISE 10 SECONDS REST 1 MINUTE REST BETWEEN DRILLS

    MONKEY LUNGE 3 LEG DOG PLANK PULL BOMBER REAR SIT THRU PUSHUP EXT SIT THRU 3 LEG SHINBOX GUARD SPIN

    SHINBOX FROG CAMEL SIDEBEND

    COOLDOWN
    60 SECONDS / POSITION

    ELBOW DOWNDOG SHIN LUNGE SIDE ANGLE CROSSBOW ONE ARM LOCUST CORPSE

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