Session 3-5

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 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 Shoulder Roll is the first exercise in Guerilla Workout. This exercise develops your ability to safely fall and roll up to a standing position. Perform the exercise:

• The starting position for the Shoulder Roll is the Straddle Stance position.
• From the starting position, step forward with the left foot, squat down, and make a wheel with the arms by placing the left hand on the ground with the fingers facing to the rear. Point the lead elbow in the direction of the desired travel.
• The right hand is also on the ground with the fingers facing forward. Tuck the chin to avoid injury to the neck.
• Push off with the right leg and roll over the left shoulder along the left side of the body. Do not roll onto the neck. The push must generate enough momentum to bring you up to your knees.
• Continue to the feet by pushing off with the rear leg to stand up.
• To roll to the opposite side, step forward, and switch hand and leg positions.
• Continue alternating shoulder rolls until across the 25-meter line.

The Lunge Walk is the second exercise in the Guerilla Workout. This exercise develops the leg power needed to move under control in a crouch. This strength improves other movements to and from the ground. Perform the exercise:

• From the starting position, the Position of Attention, step forward with the left foot, stepping as in a Lunge and swinging the opposite arm until the upper arm is parallel to the ground.
• Lightly touch the knee of the rear leg to the ground with each step.
• Step forward and under the body with the right leg, avoiding raising the trunk. Avoid swinging the leg out to the side to clear the ground.
• Continue alternating leg and arm movements until crossing the 25-meter line.

The Soldier Carry is the third exercise in the Guerilla Workout. This exercise develops your ability to safely carry a conscious or unconscious person of comparable size. Soldier A is the person performing the carry. Soldier B is the person being carried. Perform the exercise:

• In the starting position, Soldier B is in the Prone position with arms overhead. Soldier A is in the Straddle Stance position at the feet of Soldier B.
• From the starting position, Soldier A steps over Soldier B, squats, reaching under the armpits and in front of the top of the chest of Soldier B. Soldier A clasps his or her hands together.
• Soldier A stands, leaning or stepping backwards to lift Soldier B backwards until Soldier B’s legs are locked straight. Soldier A steps forward to continue to lift Soldier B up onto his or her feet.
• Soldier A separates Soldier B’s legs with his or her feet.
• Soldier A lifts one of Soldier B’s arms overhead and steps under that arm toward the front of Soldier B and turns to face him or her from the side.
• Soldier A places one leg between and under Soldier B’s legs and squats deeply, allowing Soldier B to drape over his or her back.
• Soldier A grasps the back of the far leg of Soldier B and stands up, lifting Soldier B off the ground.
• Soldier A, using the hand of the arm that is between Soldier B’s legs, grasps Soldier B’s forearm and carries Soldier B at quick time to the 25-meter line.
• After Soldier A places Soldier B’s feet back on the ground, switch roles and return to the start.

The Flexed-Arm Hang is the first exercise in Climbing Workout 2. This exercise develops your upper body muscular endurance, enabling you to sustain the Up position. Perform the exercise with two spotters to assist:

• The starting position for the Flexed Arm Hang is the Straight-Arm Hang using the closed overhand grip.
• If you state, “No spotter needed,” the two spotters are not required. Otherwise, the spotters assume the Straddle Stance position with staggered legs in the front and back of the exerciser.
• The front spotter places palms toward the exerciser at chest height to support the exerciser if his or her grip fails.
• The rear spotter holds the exerciser’s feet against his or her thighs or abdomen to support the movement up. Once you are up, the rear spotter stops assisting.
• On the command, “UP,” flex the elbows to pull up, raising the head above the bar. Hold this position for a count of 5 seconds.
• On the command, “DOWN,” return to the starting position.
• If you cannot hold the up position for 5 seconds, return to the starting position.
• A longer duration hold is appropriate if you can perform all the Climbing Workout exercises for 5 repetitions to standard without assist.
• The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”

The Heel Hook is the second exercise in Climbing Workouts 1 and 2. This exercise develops your ability to pull up and hook the legs onto a ledge, rope, or rail. Perform the exercise with two spotters to assist:

• The starting position for the Heel Hook is the Straight-Arm Hang using the closed overhand grip.
• If you state, “No spotter needed,” the two spotters are not required. Otherwise, the spotters assume the Straddle Stance position with staggered legs on either side of the exerciser.
• Each spotter prepares to assist by positioning one hand behind and off the back of the knee and the low back. They will be prepared at all times to assist in the movement and catch the exerciser if his or her grip fails.
• On the command, “UP,” flex the elbows, knees, and hips to raise both feet above the bar, crossing one ankle over the other.
• On the command, “DOWN,” return to the starting position.
• The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”

The Pull-Up is the third exercise in Climbing Workouts 1 and 2. This exercise develops your ability to pull up without using the legs. Perform the exercise with two spotters to assist:

• The starting position for the Pull-Up is the Straight-Arm Hang using the closed overhand grip.
• If you state, “No spotter needed,” the two spotters are not required. Otherwise, the spotters assume the Straddle Stance position with staggered legs in the front and back of the exerciser.
• The front spotter places palms toward the exerciser at chest height to support the exerciser if his or her grip fails.
• The rear spotter holds the exerciser’s feet against his or her thighs or abdomen to support the movement up. Once you are up, the rear spotter stops assisting.
• On the command, “UP,” flex the elbows, raising the body in a straight line until the head is above the bar.
• On the command, “DOWN,” return to the starting position.
• Repeat the exercise 5–10 times.
• The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”

The Leg Tuck is the fourth exercise in Climbing Workouts 1 and 2. This exercise combines upper body and abdominal strength to develop your ability to hang while moving the legs into different support positions for climbing. Perform the exercise with two spotters to assist:

• The starting position for the Leg Tuck is the Straight-Arm Hang using the closed alternating overhand grip.
• If you state, “No spotter needed,” the two spotters are not required. Otherwise, the spotters assume Straddle Stance positions on either side of the exerciser.
• Each spotter prepares to assist by positioning one hand behind and off the back of the knee and the low back. He or she will be prepared at all times to assist in the movement and catch the exerciser if his or her grip fails.
• On the command, “UP,” flex the elbows and hips raising the legs until the thighs touch the elbows.
• On the command, “DOWN,” return to the starting position.
• Repeat the exercise 5–10 times.
• The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”

The Alternating Grip Pull-Up is the final exercise in Climbing Workouts 1 and 2. This exercise develops your ability to pull up and hook the legs onto a ledge, rope, or rail. Perform the exercise with two spotters to assist:

• The starting position for the Alternating Grip Pull-Up is the Straight-Arm Hang using the closed alternating grip. This positions you perpendicular to the bar.
• If you state, “No spotter needed,” the two spotters are not required. Otherwise, the spotters assume the Straddle Stance position with staggered legs in the front and back of the exerciser.
• The front spotter places palms toward the exerciser at chest height to support the exerciser if his or her grip fails.
• The rear spotter holds the exerciser’s feet against his or her thighs or abdomen to support the movement up. Once you are up, the rear spotter stops assisting.
• On count 1, flex the elbows, raising the body up so that the head moves to the side of the bar.
• On count 2, return to the starting position.
• Repeat the exercise 5–10 times.
• The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”

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.