Session 11-5

The Bend and Reach is the first exercise in Preparation. By flexing the trunk, hips, and knees, and extending the shoulders, the Bend and Reach prepares you for more vigorous activity such as squatting, rolling, and climbing. Conduct the movement at a slow cadence:

• The starting position for the Bend and Reach is the Straddle Stance position with the arms overhead, elbows fully extended, palms facing inward, fingers and thumbs extended and joined.
• On count 1, move from the starting position into a partial squat with the heels remaining on the ground. Round the spine to allow the arms to reach as far as possible between the legs. The neck flexes to tuck the chin and head and to allow you to look to the rear.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the starting position.

The Rear Lunge is the second exercise in Preparation. This exercise promotes flexibility, strength, and balance in the hip and leg. Conduct the movement at a slow cadence:

• The starting position for the Rear Lunge is the Straddle Stance position with hands on hips.
• On count 1, keeping hands on hips, take an exaggerated step backwards with the left leg, touching down with the ball of the foot placed directly back from the starting position. The heel should be off the ground, and a stretch should be felt in the front of the left hip and thigh. If not, allow the body to continue to lower to increase flexibility.
• On count 2, return to the starting position, maintaining the same distance between the feet as used in the Straddle Stance.
• On count 3, repeat count 1 with the right leg.
• On count 4, return to the starting position.

The High Jumper is the third exercise in Preparation. This exercise promotes correct jumping, landing, balance, and coordination, and it prepares you to build explosive strength. Conduct the movement at a moderate cadence:

• The starting position for the High Jumper is the Forward Leaning Stance, palms facing inwards, fingers and thumbs extended and joined.
• On count 1, swing the arms forward until they are parallel to the ground. At the same time, jump a few inches vertically.
• On count 2, land softly on the balls of the feet and return to the starting position. Maintain the same distance between the feet as during the Forward Leaning Stance.
• On count 3, swing the arms vigorously forward and overhead to unweight the upper body. At the same time, jump forcefully straight up from the ground.
• On count 4, land softly on the balls of the feet and return to the starting position.

The Rower is the fourth exercise in Preparation. This exercise improves abdominal strength and total body coordination. It prepares you to move from the Supine to Sitting positions and exercises in Conditioning Workouts and Climbing Workouts.

Conduct the movement at a slow cadence:

• The starting position for the Rower is the Supine position with arms overhead, feet together and pointing up. The head is 1–2 inches off the ground to work muscles in the front of the neck. Arms are overhead with hands at shoulder width, palms facing inward with fingers and thumbs extended and joined.
• On count 1, sit up while bending at the hip and knees and swinging arms forward until they are parallel to the ground. At the end of this count, the feet are flat on the ground with knees positioned between the arms. The arms are parallel to the ground.
• On count 2, reverse the movement performed in count 1 to return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the starting position.
• Perform 5–10 repetitions.

The Squat Bender is the fifth exercise in Preparation. This exercise develops strength, endurance, and flexibility in the lower back and thigh muscles. It prepares you to use proper lifting technique in more vigorous training and testing events that require heavy lifts. Conduct the movement at a slow cadence:

• The starting position for the Squat Bender is the Straddle Stance position with hands on hips.
• On count 1, squat while leaning slightly forward from the waist, keeping the head up and moving both arms to a position in front of the body and parallel to the ground. Palms face inwards.
• On count 2, reverse the movement performed in count 1 to return to the starting position.
• On count 3, with the knees slightly bent, bend forward at the waist. Maintain the head in alignment with the spine and keep the spine straight. Reach toward the ground until a stretch is felt in the back of the thighs.
• On count 4, return to the starting position.
• Perform 5–10 repetitions.

The Windmill is the sixth exercise in Preparation. This exercise develops the ability to safely bend and simultaneously rotate the trunk. It requires flexibility in the spine and coordination of the shoulder girdle. It prepares you to use proper movement technique in more vigorous training, testing, and work tasks. Conduct the movement at a slow cadence:

• The starting position for the Windmill is the Straddle Stance position with arms straight out to the side. Fingers and thumbs are extended and joined, palms are facing down.
• On count 1, bend the hips and knees while rotating the trunk to the left. Reach down to touch the outside of the left foot with the right hand and look to the rear. The left arm is pulled rearward to maintain alignment across the shoulders with the right arm.
• On count 2, reverse the movement performed in count 1 to return to the starting position.
• On count 3, repeat count 1, this time to the right.
• On count 4, return to the starting position.
• Perform 5–10 repetitions.

The Forward Lunge is the seventh exercise in Preparation. This exercise develops balance and leg strength. It prepares you to use proper movement technique to perform lifts such as a litter carry. Conduct the movement at a slow cadence:

• The starting position for the Forward Lunge is the Straddle Stance position with hands on hips.
• On count 1, take a step forward with the left leg until the left heel is 3–6 inches ahead of the right foot. At the same time, bend at the hips and knees to lunge forward, keeping the back straight. Do not look down and do not bring the feet closer together.
• On count 2, reverse the movement performed in count 1 to return to the starting position.
• On count 3, repeat count 1, this time stepping forward with the right foot.

The Prone Row is the eighth exercise in Preparation. This exercise develops the strength of the neck, upper back, and shoulders. It prepares you to tolerate weight across the shoulders and neck. Conduct the movement at a slow cadence:

• The starting position for the Prone Row is the Prone position with arms overhead, palms down, fingers and thumbs extended and joined. Arms are lifted 1–2 inches from the ground and toes are pointed to the rear.
• On count 1, raise the head and chest slightly while lifting the arms and pulling them rearward. Make hands into fists as they move toward the shoulders.
• Feet stay together and on the ground. Arms and hands are off the ground.
• On count 2, reverse the movement performed in count 1 to return to the starting position. Arms and hands remain off the ground.
• On count 3, repeat count 1.

The Bent-Leg Body Twist is the ninth exercise in Preparation. This exercise strengthens the trunk and hip muscles while promoting control of trunk rotation. It is a safe way to prepare for loaded trunk movements in more vigorous training, testing and work tasks. Conduct the movement at a slow cadence:

• The starting position for the Bent-Leg Body Twist is the Supine position with the hips and knees bent to 90 degrees, arms straight out to the side, palms on the ground. The knees and feet are together.
• On count 1, rotate the legs to the left while keeping the upper back and arms in place on the ground. The legs drop together toward the ground.
• On count 2, reverse the movement performed in count 1 to return to the starting position.
• On count 3, repeat count 1, this time rotating the legs to the right.
• On count 4, return to the starting position.

The Push-Up is the final exercise in Preparation. This exercise strengthens the muscles of the chest, shoulders, arms, and trunk. When conducted to standard, it is a safe way to prepare for more vigorous pushing motions required in training, testing, and work tasks. Conduct the movement at a moderate cadence:

• The starting position for the Push-Up is the Front Leaning Rest. Hands are directly beneath the shoulders with fingers spread. Feet are together. The body forms a straight line from the top of the head to the heels. Maintain this position throughout the exercise.
• On count 1, bend the elbows, lowering the body until the upper arms are parallel to the ground.
• On count 2, reverse the movement performed in count 1 to return to the starting position.
• On count 3, repeat count 1.

The Bent-Leg Raise is the first exercise in Four for the Core. This exercise improves awareness of spinal control while moving the legs. The hand position under the back and not the pelvis, places heavy emphasis on the strength of the core muscles of the abdomen, not the hip flexor muscles. Below is a breakdown of the movement which is performed for a count of 60 secs.

• The starting position for the Bent-Leg Raise is the supine position with knees bent to 90 degrees, feet flat on the ground. Hands are placed under the SMALL OF THE BACK, not the pelvis, with palms on the ground. Head is 2-4 inches off the ground.
• On the command of “ready, EXERCISE,” raise both feet from the ground until both knees and hips flex to 90 degrees. While concentrating on the amount of pressure placed on the hands from the spine, slowly straighten the legs. Maintain this pressure for up to 60 secs.
• If the pressure on the hands reduces or you need to rest, bring the knees back to the chest for 3-5 secs until resuming the effort.
• On the command of “starting position, MOVE,” return to the starting position.

The Side Bridge is the second exercise in Four for the Core. This exercise isolates one side of the trunk at a time. It strengthens all the muscles on the side nearest the ground - from the spine to the side of the trunk and pelvis. It is a safe way to contract the obliques and the hip abductors without compressing or loading the spine. Below is a breakdown of the movement which is performed for a count of 60 secs.

• The starting position for the Side Bridge is laying on the left side with upper body off the ground, supported by the left shoulder. The left elbow is on the ground directly beneath the shoulder. The legs are straight with the left foot resting ON TOP of the right foot. The right arm rests on the trunk, elbow flexed to allow the right hand to rest on the abdomen.
• On the command of “ready, EXERCISE,” raise the trunk off the ground until the trunk, pelvis and legs form a straight line when viewed from the front and top. Head stays aligned with the spine.
• Hold this position for 60 secs.
• To rest, return to the starting position for 3-5 secs until resuming the effort.
• On the command of “starting position, MOVE,” return to the starting position.
• On the command of “change position, ready, EXERCISE,” swing the legs and body through the sitting position to lay on the right side. Repeat the exercise on the right.

The Back Bridge is the third exercise in Four for the Core. This exercise strengthens the muscles on the spine, buttocks, and hamstrings – the posterior chain. Below is a breakdown of the movement which is performed for a count of 60 secs.

• The starting position for the Back Bridge is the Supine position with arms out to the side at 45 degrees and knees bent to 90 degrees. Feet are flat on the ground.
• On the command of “ready, EXERCISE,” raise the buttocks off the ground while straightening the left knee until the trunk, pelvis and left leg forms a straight line when viewed from the side. Head remains on the ground.
• Hold this position for 5 secs. On the command of “change position,” switch legs.
• Repeat the switch every 5 secs for a total of 6 repetitions.
• On the command of “starting position, MOVE,” return to the starting position.

The Quadraplex is the final exercise in Four for the Core. This exercise improves balance, coordination and strength of core muscles in the posterior chain. Below is a breakdown of the movement which is performed for a count of 60 secs.

• The starting position for the Quadraplex is six-point position with the knees on the ground beneath the hips.
• On the command of “ready, EXERCISE,” raise the left leg and right hand until they are both straight and parallel to the ground.
• Head stays aligned with the spine. DO not let the low back, shoulder and trunk sag. Stay tall on the supporting shoulder.
• Hold this position for 60 secs.
• To rest, return to the starting position for 3-5 secs until resuming the effort.
• On the command of “starting position, MOVE,” return to the starting position.
• On the command of “change position, ready, EXERCISE,” repeat the exercise on the right.

The first exercise for the Shoulder Stability Workout is the I Raise. Perform the exercise at a slow cadence:

• The starting position for the I Raise is the Prone position with arms laying parallel to each other on the ground above the head. This is the I position. The head is slightly elevated. Feet are together and toes are pointing rearward. Fingers and thumbs are extended and joined with palms facing each other.
• On the count of 1, raise both arms from the ground 3–6 inches while continuing to keep the elbows straight. The head remains in its starting position.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the starting position.

The second exercise for the Shoulder Stability Workout is the T Raise. Perform the exercise at a slow cadence:

• The starting position for the T Raise is the Prone position with arms laying on the ground straight out from the shoulders at 90 degrees to the trunk. This is the T position. The head is slightly elevated. Feet are together and toes are pointing rearward. Fingers and thumbs are extended and joined with palms perpendicular to the ground, facing directly ahead.
• On the count of 1, raise both arms from the ground 3–6 inches while continuing to keep the elbows straight. The head remains in its starting position.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the starting position.

The third exercise for the Shoulder Stability Workout is the Y Raise. Perform the exercise at a slow cadence:

• The starting position for the Y Raise is the Prone position with arms laying on the ground extended overhead at 45 degrees to the trunk. This is the Y position. The head is slightly elevated. Feet are together and toes are pointing rearward. Fingers and thumbs are extended and joined with palms facing each other.
• On the count of 1, raise both arms from the ground 3–6 inches while continuing to keep the elbows straight. The head remains in its starting position.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the starting position.

The fourth exercise for the Shoulder Stability Workout is the L Raise. Perform the exercise at a slow cadence:

• The starting position for the L Raise is the Prone position with arms laying on the ground straight out to the side at 90 degrees to the trunk and elbows bent to 90 degrees. Hands are at head level with palms facing the head. This is the L position. The head is slightly elevated. Feet are together and toes are pointing rearward. Fingers and thumbs are extended and joined with palms facing each other.
• On the count of 1, raise both arms from the ground 3–6 inches while continuing to keep the elbows bent. The head remains in its starting position. The elbows, forearms, and hands should leave the ground at the same time.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the starting position.

The fifth exercise for the Shoulder Stability Workout is the W Raise. Figures 4-10 and 4-11 show the exercise as performed in a formation at a slow cadence:

• The starting position for the W Raise is the Prone position with arms on the ground at 45 degrees to the trunk and elbows bent to 45 degrees. This is the W position. The head is slightly elevated. Feet are together and toes are pointing rearward. Fingers and thumbs are extended and joined with palms facing each other.
• On the count of 1, raise both arms from the ground 3–6 inches while continuing to keep the elbows bent. The head remains in its starting position. The elbows, forearms, and hands should leave the ground at the same time.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the starting position.

The Power Jump is the first exercise in Conditioning Workout 1. This exercise reinforces correct jumping and landing skill, requires good balance and coordination, and develops explosive strength to move off the ground. Conduct the movement at a moderate cadence:

• The starting position for the Power Jump is the Straddle Stance position with hands on hips.
• On count 1, squat with the heels flat while rounding spine forward and reaching to the ground. Place palms on the ground. Gaze remains forward.
• On count 2, jump forcefully from the ground, swinging the arms up and overhead to unweight the body and increase the height of the jump. Palms face inward.
• On count 3, return to the count 1 position after landing softly with feet directed forward and shoulder-width apart.
• On count 4, return to the starting position.

The V-Up is the second exercise in Conditioning Workout 1. This exercise develops the abdominal and hip flexor muscles for more vigorous training and combat tasks such as the leg tuck, rope traverse, and surmounting obstacles. Conduct the movement at a moderate cadence:

• The starting position for the V-Up is the Supine position with arms on the ground at 45 degrees from the body, knees bent to 90 degrees. The head is 1–2 inches off the ground.
• On count 1, raise the legs and trunk at the same time into a V position, using the arms to balance. Keep the knees straight and the head aligned with the trunk—neither bent forward nor extended backwards.
• On count 2, return under control to the starting position. Avoid dropping the legs.
• On count 3, repeat count 1.
• On count 4, return to the count 2 position.

The Mountain Climber is the third exercise in Conditioning Workout 1. This exercise develops the ability to quickly power out of the Front Leaning Rest position into a Run or a Crouch Run. Conduct the movement at a moderate cadence:

• The starting position for the Mountain Climber is the Front Leaning Rest with the left foot below the chest and the left knee between the arms.
• On count 1, shift body weight to the hands while changing the position of the feet. Keep the back straight and keep the hips from moving up and down throughout the exercise.
• On count 2, reverse the movement performed in count 1 to return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the starting position.

The Leg-Tuck and Twist is the fourth exercise in Conditioning Workout 1. This exercise strengthens the trunk and hip muscle coordination while promoting control of trunk rotation. It is an advanced body weight exercise that prepares for more vigorous training, testing, and combat tasks. Conduct the movement at a moderate cadence:

• The starting position for the Leg-Tuck and Twist is the supported reclining Sitting position. Hands are on the ground to the rear of the shoulders, palms down. Legs are straight and kept together with the feet 8–12 inches above the ground.
• On count 1, raise the legs while rotating onto the left buttock and drawing the knees toward the left shoulder. Maintain control of the leg movement and trunk position.
• On count 2, reverse the movement performed in count 1 to return to the starting position.
• On count 3, repeat count 1, this time rotating the legs to the right.
• On count 4, return to the starting position.

The Single-Leg Push-Up is the final exercise in Conditioning Workout 1. This exercise strengthens the muscles of the chest and hips as well as increases the challenge to shoulder stability. When conducted to standard, it safely prepares you for more vigorous pushing motions required in training, testing, and combat tasks. Conduct the movement at a moderate cadence:

• The starting position for the Single-Leg Push-Up is the Front Leaning Rest. Hands are directly beneath the shoulders with fingers spread. Feet are together. The body forms a straight line from the top of the head to the heels.
• On count 1, bend the elbows, lowering the body until the upper arms are parallel to the ground. At the same time, raise the left leg until the toe is level or just above the right heel. Keep the left knee straight. This is not a high leg raise or hyper-extension of the hip.
• On count 2, reverse the movement performed in count 1 to return to the starting position.
• On count 3, repeat count 1, moving the right leg the same way that the left leg moved in count 1.
• On count 4, return to the starting position.

The Turn and Lunge is the first exercise in Conditioning Workout 2. This exercise develops the agility needed to rotate, lower, and raise the body for effective changes of direction. Conduct the movement at a slow cadence:

• The starting position for the Turn and Lunge is the Straddle Stance position with hands on hips.
• On count 1, turn 90 degrees to the left pivoting on the right foot while stepping with the left. Perform a Forward Lunge facing left reaching to the ground with the right hand between the legs. The left arm moves rearward at the left side of the body. Keep the head in line with the spine.
• On count 2, stand up, rotate to the right to return to the starting position, stepping with the right foot and pivoting on the ball of the left foot.
• On count 3, repeat count 1 to the right, stepping with the right foot, pivoting on the left.
• On count 4, rotate to the left, pivoting on the right foot and stepping with the left to return to the starting position.
• Complete 5–10 repetitions, continuing to pivot on the rear foot and step with the lead foot.

The Supine Bicycle is the second exercise in Conditioning Workout 2. This exercise strengthens the muscles of the abdomen and controls the rotation of the trunk. Hand placement and controlled movement make this a safe way to develop strength and endurance for more vigorous training, testing, and combat tasks. Conduct the movement at a slow cadence:

• The starting position for the Supine Bicycle is the Supine position with hands resting on top of the head—not the back of the head—and knees and hips bent to 90 degrees. The head will be 2– 4 inches off the ground.
• On count 1, bring the left knee toward the chest while flexing and rotating the trunk to the left. Attempt to touch the right elbow with the right thigh. At the same time, extend the right knee to straighten the right leg.
• On count 2, return under control to the starting position. There is a pause in this movement on count 2—it is not a continuous movement to the opposite side.
• On count 3, repeat count 1 to the opposite side.
• On count 4, return to the starting position.
• Complete 5–10 repetitions.

The Half Jack is the third exercise in Conditioning Workout 2. The purpose of this exercise is to jump and land with the legs apart, controlling the landing while moving the feet laterally. Movement of the arms in the frontal (dividing the front and back) plane to a point parallel to the ground avoids the potential for shoulder impingement caused when the arms repeatedly move higher than shoulder height. Conduct the movement at a moderate cadence:

• The starting position for the Half Jack is the Position of Attention.
• On count 1, jump and land with the feet shoulder-width apart and pointed straight ahead. The arms are straight out to the side of the body, palms down with fingers and thumbs extended and joined. The arms will not move beyond the point where they are parallel to the ground.
• On count 2, reverse the movement performed in count 1 to return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the starting position.
• Complete 5–10 repetitions.

The Swimmer is the fourth exercise in Conditioning Workout 2. This exercise strengthens the back of the shoulder, neck, spine, hips, and legs—often referred to as the posterior chain of muscles. These muscles are used in training and combat tasks such as low crawling, prone firing, and swimming. Conduct the movement at a slow cadence:

• The starting position for the Swimmer is the Prone position with the arms extended overhead, palms down and on the ground. Toes are pointed to the rear.
• On count 1, raise the left arm and right leg off the ground while lifting the head up and arching the back slightly. Gaze should be “down-range” or parallel to the ground at this point.
• On count 2, reverse the movement performed in count 1 to return to the starting position.
• On count 3, repeat count 1, this time with the opposite arm and leg.
• On count 4, return to the starting position.
• Complete 5–10 repetitions.

The 8-Count T Push-Up is the final exercise in Conditioning Workout 2. This exercise develops total body strength, endurance, and mobility. Releasing the hands from the ground, in addition to moving the arms to the T position, emphasizes full push and reach motions. Conduct the movement at a moderate cadence:

• The starting position for the 8-Count T Push-Up is the Position of Attention.
• On count 1, assume the Squat position.
• On count 2, thrust the legs backwards in to the Front Leaning Rest Position.
• On count 3, bend the elbows lowering the body to the ground.
• On count 4, release the hands from the ground, moving the arms directly out to the side into the T position—the same position used in the T-Raise exercise. Hands may be on or off the ground in the T position.
• On count 6, perform a push up from the ground into the Front Leaning Rest position. Keep the body in a straight line from the head to the bottom of the heels.
• On count 7, return to the Squat position.
• On count 8, return to the Position of Attention.
• Complete 5–10 repetitions.

The Y Squat is the first exercise in Conditioning Workout 3. This exercise combines upper and lower body squatting strength, mobility, and endurance. Perform the exercise at a slow cadence:

• The starting position for the Y Squat is the Straddle Stance position with feet slightly wider than shoulder width, arms overhead in the Y position, and shoulders pulled back.
• On count 1, lower the body as far as possible without rounding the back, keeping the shoulders drawn rearward, arms forming a Y overhead. Heels remain on the ground throughout the movement.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, repeat count 2.
• Build up to 10 repetitions. After the final repetition, return to turn to the starting position.

The Single-Leg Deadlift is the second exercise in Conditioning Workout 3. This exercise develops strength and flexibility of the lower back and lower extremities. Perform the exercise at a slow cadence:

• The starting position for the Single-Leg Deadlift is the Straddle Stance position with hands on hips.
• On count 1, maintain balance on the left leg while bending forward at the waist. Reach straight down toward the ground while raising the right leg up to the rear.
• On count 2, reverse the movement to return to the starting position.
• On count 3, repeat count 1 balancing on the right leg.
• On count 4, repeat count 2 to return to the starting position.
• The hands may touch the ground with fingers spread to assist with balance at the end of counts 1 and 3.
• Build up to 10 correctly performed repetitions.

The Side-to-Side Knee Lifts is the third exercise in Conditioning Workout 3. This exercise combines upper and lower body strength, mobility, and endurance. It is a dynamic test of single leg balance and total body coordination. Perform the exercise at a moderate cadence:

• The starting position for the Side-to-Side Knee Lifts is the Straddle Stance position with hands on hips.
• On count 1, hop to the left foot while simultaneously drawing the right knee toward the chest. The right hand moves comfortably down toward the right ankle. The left hand touches the right knee.
• On count 2, hop to the right foot while simultaneously drawing the left knee toward the chest. The left hand moves comfortably down to the side toward the left ankle and the right hand touches the left knee.
• On count 3, repeat count 1.
• On count 4, repeat count 2.
• Keep the head up and the back straight throughout the movement. Try not to lean forward.
• Build up to 10 correctly performed repetitions.

The Front Kick Alternate Toe Touch is the fourth exercise in Conditioning Workout 3. This exercise develops balance, coordination, and flexibility of the legs and trunk. Perform the exercise at a moderate cadence:

• The starting position for the Front Kick Alternate Toe Touch is the Straddle Stance position with hands on hips.
• On count 1, raise the left leg to the front of the body until it is parallel to the ground while simultaneously bending forward at the waist, extending the right arm forward and reaching with the right hand toward the left foot. The left arm reaches rearward.
• On count 2, return to the starting position.
• On count 3, raise the right leg to the front of the body until it is parallel to the ground while simultaneously bending forward at the waist, extending the left arm forward and reaching with the left hand toward the right foot. The right arm reaches rearward.
• On count 4, return to the starting position.
• Build up to 10 correctly performed repetitions.

The Tuck Jump is the fifth exercise in Conditioning Workout 3. This exercise develops explosive strength in the legs. Perform the exercise at a slow cadence:

• The starting position for the Tuck Jump is the Straddle Stance position with arms at the sides.
• On count 1, perform a half squat while driving the arms rearward. Jump up from this position pulling both feet under the hips and tucking the knees to the chest. Wrap the arms around the front of the knees before landing softly on the balls of the feet.
• On count 2, stand up into the starting position.
• On count 3, repeat count 1.
• On count 4, repeat count 2.
• The cadence is slow to allow proper preparation for and recovery from the explosive jumps on counts 1 and 3.
• Build up to 10 correctly performed repetitions.

The Straddle Run Forward and Backward is the sixth exercise in Conditioning Workout 3. This exercise combines upper body and lower body plyometric skill, coordination, and anaerobic endurance. Perform the exercise at a moderate cadence:

• The starting position for the Straddle Run Forward and Backward is the Straddle Stance position.
• On count 1, bound forward to the left with the left leg, swinging the right arm forward and to the left and the left arm rearward.
• On count 2, bound forward to the right with the right leg, swinging the left arm forward and to the right and the right arm rearward.
• On count 3, repeat count 1.
• On count 4, repeat count 2.
• On count 5, bound backward and to the left with the left leg, swinging the left arm forward and right arm rearward.
• On count 6, bound backward and to the right with the right leg, swinging the right arm forward and the left arm rearward.
• On count 7, repeat count 5.
• On count 8, repeat count 6.
• Repeat this exercise 5–10 times.
• After the final count, return to the starting position.

Half-Squat Laterals is the seventh exercise in Conditioning Workout 3. This exercise combines upper body and lower body plyometric skill and anaerobic endurance. Perform the exercise at a moderate cadence:

• The starting position for Half-Squat Laterals is the Straddle Stance position, slightly crouched in a half squat with hands facing forward at chest height. Feet will be directed straight ahead throughout the exercise.
• On count 1, maintaining the trunk in a forward orientation, make a half-squat step-hop to the left.
• On count 2, maintaining the same trunk orientation, make a half-squat step-hop to the right.
• On count 3, maintaining the trunk in the same orientation, make another half-squat step-hop to the right.
• On count 4, maintaining the trunk in the same orientation, make a half-squat step-hop to the left to return to the starting position.
• Repeat this exercise 5–10 times.

The Frog Jumps Forward and Backward is the eighth exercise in Conditioning Workout 3. This exercise combines upper body and lower body plyometric skill and anaerobic endurance. Perform the exercise at a moderate cadence:

• The starting position for the Frog Jumps Forward and Backward is the Straddle Stance, slightly crouched in a half squat with hands facing forward at chest height. Feet will be directed straight ahead throughout the exercise.
• On count 1, maintaining the trunk in a forward orientation, make a half-squat hop forward.
• On count 2, maintaining the same trunk orientation, make a half-squat hop backward.
• On count 3, maintaining the trunk in the same orientation, make another half-squat hop backward.
• On count 4, maintaining the trunk in the same orientation, make a half-squat hop forward to return to the starting position.
• Repeat this exercise 5–10 times.

The Alternate ¼-Turn Jump is the ninth exercise in Conditioning Workout 3. This exercise combines upper body and lower body plyometric skill with trunk control and anaerobic endurance. Perform the exercise at a moderate cadence:

• The starting position for the Alternate ¼-Turn Jump is the Straddle Stance position, slightly crouched in a half squat with hands facing forward at chest height.
• On count 1, jump upwards and twist the hips to turn the legs 90 degrees to the left. Resist trunk rotation, maintaining a forward head and chest orientation for all counts. Do not cross the legs or allow the feet to become staggered.
• On count 2, return to the starting position with feet the same width apart as in the starting position.
• On count 3, jump upwards and twist the hips to turn the legs 90 degrees to the right.
• On count 4, return to the starting position.
• After the final repetition, return to the starting position.

The Alternate Staggered Squat Jump is the final exercise in Conditioning Workout 3. Occurring at the end of Conditioning Workout 3, and therefore at the end of most physical training sessions, this exercise requires advanced levels of movement skill and anaerobic endurance. Ten repetitions of this exercise, following on from its predecessor Conditioning Workout 3 exercises truly tests your grit. Perform the exercise at a slow cadence:

• The starting position for the Alternate Staggered Squat Jump is the Straddle Stance position with staggered legs with left leg back and arms at sides. The trunk is flexed slightly forward.
• On count 1, squat and touch the ground between the legs with the fingertips of the left hand. Jump forcefully into the air, switching legs in mid-air to land with the right leg back and arms at the sides.
• On count 2, squat and touch the ground between the legs with the fingertips of the right hand. Jump forcefully into the air, switching legs in mid-air to land with the left leg back and arms at the sides.
• On count 3, repeat count 1.
• On count 4, repeat count 2.
• After the final repetition, return to turn to the starting position.

The Spine exercise is the first series of movements performed in the PMCS Workout. It will be the first exercise performed every time in the PMCS Workout even if pain or stiffness appears to originate in another region of the body. The Spine exercise includes the following movements:

• To make sure that the neck is moving properly, compare rotation to the right and left. If there is a loss of motion to one side, this may indicate an issue with a joint in the neck.
• To address the issue, assume the Straddle Stance position before looking up as far as possible without causing pain.
• Repeat this head movement 5 times.
• Perform more repetitions if the exercise improves the issue.
• If there is any pain, seek help from performance readiness experts in the unit.

To make sure that the mid-back is moving properly, assume a seated position with fingers interlocked over the chest before rotating the trunk to the right and left. If there is a loss of motion to one side, this may indicate an issue with a joint in the mid-back.

Spine, mid-back standing mobility exercise:

• To address the issue, assume the Straddle Stance position before looking up as far as possible without pain while raising the arms up and over the head.
• Repeat this head movement 5 times.
• Perform more repetitions if the exercise improves the mid-back issue.

A modified version may be performed from the Prone position by propping the chin on the tips of the fingers and resting in this position for up to 60 seconds. Repeat several times if this improves the mid-back issue. If there is any pain, seek help from performance readiness experts in your unit.

To make sure that the low back is moving properly, perform the extend movement from the Extend and Flex exercise. If there is lower back pain or any tightness associated with this movement, this may indicate an issue with a joint in the low back. To address the issue, repeat the extend movement 10 times moving as far as possible without causing pain.

Another modified version of this exercise, using the same number of repetitions, may be performed from the Straddle Stance position with hands on the low back with the following:

• Perform more repetitions if the exercise improves the issue.
• If there is any pain, seek help from performance readiness experts in the unit.

The Ankle exercise mobilizes the joints and muscles around the ankle. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both ankles to check and compare for pain or stiffness. Perform the exercise on the left side:

• The starting position for the Ankle exercise is the Half-Kneeling position.
• From the starting position, move the trunk, hips, and knee over the forward foot as far as possible.
• Return to the starting position before repeating the movement 5 times.
• Perform more repetitions if the movement improves the range of motion in the ankle.
• If repeated ankle dorsiflexion does not work, perform kneeling buttock-to-heel movements.
• If there is any pain, seek help from performance readiness experts in the unit.

The Knee exercise mobilizes the joints and muscles around the knee. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both knees to check and compare for pain or stiffness. Perform the exercise on the left side:

• The starting position for the Knee exercise is the Straddle Stance position with staggered legs and both hands placed above the knee joint on the front of the thigh.
• From the starting position, contract the quadriceps muscle and press the thigh backwards to further straighten the knee as far as possible.
• Return to the starting position before repeating the movement 5 times.
• Perform more knee extensions if the movement improves the range of motion in the knee.
• If repeated knee extension does not work, perform repeated knee to chest movements from the Supine position.
• If there is any pain, seek help from performance readiness experts in the unit.

The Hip exercise mobilizes the joints and muscles around the hip and pelvis. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both hips to check and compare for pain or stiffness. Perform the exercise on the left side:

• The starting position for the Hip exercise is the Half-Kneeling position.
• From the starting position, move the trunk, hips, and knee over the forward foot into a deep lunge. The rear knee rests on the ground and the trunk remains upright. This extends the hip of the rear leg and creates a stretch in the front of the rear thigh and pelvis.
• Return to the starting position before repeating the movement 5 times.
• Perform more repetitions if the movement improves the range of motion in the hip.
• If repeated hip extension does not work, perform repeated knee to chest movements from the Supine position.
• If there is any pain, seek help from performance readiness experts in the unit.

The Shoulder exercise mobilizes the joints and muscles around the shoulder girdle. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both shoulders to check and compare for pain or stiffness. Perform the exercise with a partner to assist (if a partner is not available, use any suitable anchor point such as a wall, suspension trainer, or squat rack):

• The starting position for the Shoulder exercise is the Squat position with arms extended rearward and the hands held by the partner.
• From the starting position, the partner moves the arms up as far as possible to create a 90-degree angle between the arms and the upper back.
• Squat further until a pain-free end-range is reached.
• Return to the starting position before repeating the movement 5 times.
• Perform more repetitions if the movement improves the range of motion in the shoulder.
• If repeated shoulder extension does not work, try repeated movements into the parade rest position, pulling the wrist with the opposite hand.
• If there is any pain, seek help from performance readiness experts in the unit.

The Arm exercise mobilizes the joints and muscles around the wrist and elbow. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both arms to check and compare for pain or stiffness. Perform the exercise on the left arm:

• The starting position for the Arm exercise is the Straddle Stance position.
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• For the wrist, keep the elbow straight while using the opposite hand to pull the fingers and hand into extension—the palm will face away from you.
• Return to the starting position before repeating the movement 5 times.
• Perform more repetitions if the movement improves the range of motion in the elbow and wrist.
• If repeated elbow extension does not work, try repeated elbow flexion. The same principle applies to the wrist.
• If there is any pain, seek help from performance readiness experts in the unit.