Session 2-3

The Chest Pass Lateral is the first exercise in Medicine Ball Workout 1. It requires a wall to throw against and a medicine ball of size and weight suitable to meet the physical training session’s goal. Perform the exercise using a four-count movement:

• The starting position for the Chest Pass Lateral is the Straddle Stance position with ball held in front of the chest, ready to throw forward.
• The ball is thrown from a distance that allows the ball to rebound into your hands.
• On count 1, from the starting position, throw the ball at the wall while simultaneously stepping laterally to the left.
• The lateral step happens while the ball is going to and from the wall.
• On count 2, repeat count 1, stepping laterally to the right to return to the starting position.
• On count 3, repeat count 1, once more stepping laterally to the right.
• On count 4, repeat count 1, stepping laterally to the left to return to the starting position.

The Alternating Side-Arm Throw is the second exercise in Medicine Ball Workout 1. It requires a wall to throw against and a medicine ball of size and weight suitable to meet the physical training session’s goal. Perform the exercise using a four-count movement:

• The starting position for the Alternating Side-Arm Throw is the Straddle Stance position with feet wider than shoulder width, and the ball held to the right of the waist, ready to throw sideways to the left. Your left side faces the wall.
• The ball is thrown from a distance that allows the ball to rebound into your hands.
• On count 1, from the starting position, throw the ball at the wall from right to the left while simultaneously rotating to face the wall in preparation to catch it.
• On count 2, catch the ball, stepping and rotating the trunk arms and shoulders to the left to absorb the ball’s weight.
• On count 3, repeat count 1, this time throwing from left to right.
• On count 4, repeat count 2, stepping and rotating the trunk arms and shoulders to the right to absorb the ball’s weight to return to the starting position.

The Diagonal Chop is the third exercise in Medicine Ball Workout 1. It requires medicine ball of size and weight suitable to meet the physical training session’s goal. Perform the exercise using a four-count movement at a slow cadence:

• The starting position for the Diagonal Chop is the Straddle Stance position with ball held in front of the waist.
• On count 1, from the starting position, move the ball high above the left shoulder.
• On count 2, move the ball down and to the right, simultaneously squatting so that the ball reaches a point to the side of the right knee.
• On count 3, move from the count 2 position to the count 1 position—moving the ball high above the left shoulder.
• On count 4, return to the starting position.
• The second 4-count repetition switches the diagonal pattern to the opposite side.
• On count 1, move the ball high above the right shoulder.
• On count 2, move the ball down to the left knee.
• On count 3, move the ball back to the count 1 position.
• On count 4, return to the starting position.
• The exercise continues this alternating pattern for 5–10 repetitions on each side.

The Slam is the fourth exercise in Medicine Ball Workout 1. It requires a medicine ball of size and weight suitable to meet the physical training session’s goal. A slam ball is recommended to prevent too much movement of the ball after it hits the ground. Perform the exercise using a four-count movement:

• The starting position for the Slam is the Straddle Stance position with ball held in front of the waist.
• On count 1, from the starting position, lift the ball up and over the head.
• On count 2, perform a slight squat while forcefully throwing the ball to the ground with both arms just in front of the feet.
• On count 3, squat down to pick the ball up.
• On count 4, return to the starting position.
• Complete this exercise 5–10 times.
• As skill improves, you may add more power to the movement by jumping during the throw.

The Underhand Wall Throw is the fifth exercise in Medicine Ball Workout 1. It requires a wall and a medicine ball of size and weight suitable to meet the physical training session’s goal. Perform the exercise using a four-count movement:

• The starting position for the Underhand Wall Throw is the Straddle Stance position with ball held in front of the waist.
• On count 1, from the starting position, squat to lower the ball between the legs and toward the rear. This is the same position used in count 1 of Bend and Reach exercise.
• On count 2, using an underhand motion, forcefully throw the ball at the wall, aiming for a point on the wall that allows for a rebound and waist-high catch.
• On count 3, continue the catch motion, absorbing the weight of the ball by squatting to lower the ball between the legs.
• On count 4, without pausing the movement of the ball begun in count 3, move quickly through the count 1 squat position to throw the ball again.
• Do not return to the starting position until completion of the final repetition.
• Maintain proper squat posture with the spine straight throughout the exercise.
• Note that the power for the throw derives from the movement of the hips as body weight is shifted over the feet.
• Complete this exercise 5–10 times, returning to the starting position after the final repetition.

The Straight-Leg Deadlift is the first exercise in Landmine Workout 1 (known as LM1). It strengthens the back of the body—the muscles that form the so-called “posterior chain.” Perform the exercise using a 4-count movement:

• The starting position for the Straight-Leg Deadlift is the Straddle Stance position with the landmine resting on the ground in front of your feet.
• On count 1, squat down to grasp the landmine in both hands.
• From the squat position, while keeping the arms straight and extending the knees, hips, and back, lift the landmine from the ground.
• On count 2, while keeping the knees straight, but not locked, bend at the waist to lower the landmine toward the ground. Your back and arms will remain straight.
• Pause before the landmine reaches the ground. This will be at the point when tension is felt in the back of the thighs.
• To modify the movement and make it easier, place the landmine on the ground to end count 2.
• On count 3, return to the same “up” position performed at the end of count 1.
• On count 4, repeat count 2.
• Complete this exercise 5 times from each side of the bar.

The Diagonal Press is the second exercise in Landmine Workout 1. The movement challenges upper and lower body pull and push strength and coordination. It supports more vigorous testing and combat tasks. Perform the exercise using a 2-count movement:

• The starting position for the Diagonal Press is the Squat position with the landmine resting on the ground. The left side of the body faces the anchor point for the landmine.
• The left hand grips the bar using a closed overhand grip. The right hand grips the bar using a closed underhand grip.
• On count 1, lift the landmine from the ground while simultaneously moving to a Straddle Stance position.
• Move the bar up and out above the left shoulder, pivoting on the left foot to allow the trunk, hips, and right foot to rotate to the left, following the arm and shoulder movement.
• On count 2, return to the starting position, replacing the landmine on the ground to complete one repetition.
• Complete this exercise 5 times on the left side before switching to the right to complete 5 more repetitions.

The Rear Lunge is the third exercise in Landmine Workout 1. It challenges the hip stability and balance as well as prepares you to move under load from standing to kneeling firing positions. Perform the exercise using a 4-count movement:

• The starting position for the Rear Lunge is the Straddle Stance position with the landmine held at chest height.
• On count 1, take an exaggerated step back with the left leg. The foot will be far enough back to prevent the heel from being on the ground.
• The landmine will continue to be held in front of the chest.
• On count 2, return to the starting position.
• On count 3, repeat the lunging motion with the right leg.
• On Count 4, return to the starting position. This completes one repetition of the exercise.
• Complete this exercise 5–10 times.

The 180-Degree Landmine is the fourth exercise in Landmine Workout 1. It challenges the arm, shoulder, and core strength and stability in the transverse (dividing top and bottom) and frontal planes. Perform the exercise using a 4-count movement:

• The starting position for the 180-Degree Landmine is the Straddle Stance position with the landmine held in both hands in front of the right shoulder.
• On count 1, move the bar from the right side of the body up and across to the left side.
• The trunk may follow the shoulder and arm rotation, or remain in place depending on the goal of the physical training session.
• The foot position adjusts as necessary to complete the exercise.
• On count 2, move the landmine from the left back to the right.
• On count 3, repeat count 1.
• On count 4, repeat count 2 to return to the starting position. This completes one repetition of the exercise.
• Repeat this exercise 5–10 times.

The Lateral Lunge is the fifth exercise in Landmine Workout 1. It challenges hip strength and mobility in the frontal plane. Perform the exercise using a 4-count movement:

• The starting position for the Lateral Lunge is the Straddle Stance position with the landmine held at waist height.
• On count 1, perform an exaggerated step to the left, bending the left knee while controlling the landmine between waist and chest height.
• The trunk remains facing ahead. The right foot remains in its starting position. The right leg is abducted straight out to the side.
• On count 2, return to the starting position.
• On count 3, repeat the lateral lunge movement to the right.
• On count 4, return to the starting position. This completes one repetition of the exercise.
• Repeat this exercise 5–10 times.