Session 20-1

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 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.

Conduct the movement at a slow cadence:

• The starting position for the Lateral Leg Raise is the Sitting position. Move to a right side-lying position, with legs extended together, left leg on top of the right. Support trunk off the ground with the right elbow. Bend the elbow to 90 degrees and place it directly below the shoulder. Make a fist with the right hand and rest it on the ground, thumb up. Place the left hand across the stomach.
• On the count of 1, raise the left leg a short distance above the right leg. Control the movement to the end point where the left foot will be 6–8 inches above the right foot.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the first starting position.
• Repeat 5–10 times.
• On the command, “CHANGE POSITION, MOVE,” swing the legs toward the front of the formation, swiveling on the buttocks into the second starting position—the left side-lying position—with the trunk supported on the left elbow.
• Complete the same series of repetitions with the right leg and hip.

The second exercise in the Hip Stability Workout is the Medial Leg Raise. Perform the exercise at a slow cadence:

• The starting position for the Medial Leg Raise is the Sitting position. Move to the left side lying position, with the left leg extended and the right leg bent at the knees and rotated so that the right foot rests on the ground behind the left knee, foot pointing away from the body.
• Support the trunk off the ground with the left elbow. Bend the elbow to 90 degrees, placing it directly below the shoulder. Make the left hand in a fist and rest it on the ground, thumb up. Place the right hand across the stomach.
• On count 1, raise the left leg a short distance from the ground. Control the movement to the end point where the left foot will be 6 to 8 inches above the ground.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the first starting position.
• Repeat 5 to 10 times.
• On the command, “CHANGE POSITION, MOVE,” swing the legs toward the front of the formation, swiveling on the buttocks into the second starting position with the trunk supported on the right elbow.
• Complete the same series of repetitions for the right leg and hip.

The third exercise in the Hip Stability Workout is the Bent-Leg Lateral Raise. Perform the exercise at a slow cadence:

• The starting position for the Bent-Leg Lateral Raise is the Sitting position. Move to a side-lying position, with legs together, knees bent to 90 degrees and, left leg on top of the right. The thighs and trunk form a straight line.
• Support the trunk off the ground with the right elbow. Bend the elbow to 90 degrees, and place it directly below the shoulder. Fist the right hand and rest it on the ground, thumb up. Place the left hand across the stomach.
• On count 1, raise the left knee a short distance above the right leg. Feet remain together. Control the movement to the end point where the left knee will be 6–8 inches above the right knee.
• On count 2, return to the starting position.
• On count 3, repeat count 1
• On count 4, return to the first starting position.
• Repeat 5–10 times.
• On the command, “CHANGE POSITION, MOVE,” swing the legs toward the front of the formation, swiveling on the buttocks into the second starting position with the trunk supported on the left elbow.

The Single-Leg Tuck is the fourth exercise in the Hip Stability Workout. Perform the exercise at a slow cadence:

• The starting position for the Single-Leg Tuck is the Sitting position. Move to a side lying position, with legs extended, the left leg is held 6–8 inches above the right.
• Support the trunk off the ground with the right elbow. Bend the elbow to 90 degrees and place it directly below the shoulder. Fist the right hand and rest it on the ground, thumb up. Place the left hand across the stomach.
• On the count of 1, bend the left knee and hip to 90 degrees, holding the leg and foot in the same plane throughout the movement. Control the movement to the end point. The left foot and knee should be the same height from the ground to work the correct muscles in the hip. Do not let the foot drop to the ground.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the first starting position.
• Repeat 5–10 times.
• On the command, “CHANGE POSITION, MOVE,” swing the legs together toward the front of the formation, swiveling on the buttocks into the second starting position with the trunk supported on the left elbow.
• Complete the same series of repetitions for the right leg and hip.

The Single Leg Over is the fifth exercise in the Hip Stability Workout. This exercise develops flexibility of the hip and low back. Conduct the movement for 30–60 seconds.

• The starting position for the Single Leg Over is the Supine position with arms straight out to the side on ground with palms down with fingers and thumbs extended and joined. Feet are together on the ground. The head is on the ground.
• On the command “READY, STRETCH,” bend the left knee to 90 degrees over the right leg and grasp the outside of the left knee with the right hand pulling toward the right. Keep the left shoulder and arm on the ground. Hold this position for 20–30 seconds.
• On the command “STARTING POSITION, MOVE,” assume the starting position.
• On the command “CHANGE POSITION, READY, STRETCH,” bend the right knee to 90 degrees over the left leg and grasp the outside of the right knee with the left hand pulling toward the left. Keep the right shoulder and arm on the ground. Hold this position for 20–30 seconds.
• On the command “STARTING POSITION, MOVE,” return to the starting position, and then the Position of Attention.

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.

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.