Session 4-4

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 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 Suspension Push-Up is the first exercise in Suspension Training Workout 1. It challenges shoulder stability by suspending either the feet or the hands above the ground. Perform the exercise with the hands suspended above the ground:

• The starting position for the Suspension Push-Up is the Front Leaning Rest position, with hands in the straps suspended from the ground. Elbows are fully extended and feet are no more than shoulder width apart on the ground.
• You may adjust the straps that incline your body from 15 to 45 degrees from horizontal.
• From the starting position, perform a controlled Push-Up by maintaining the suspended hand position while flexing the elbows to lower the body toward the ground.
• From the down position, fully extend the elbows to return to the starting position.
• Repeat this exercise 5–10 times.

The Incline Calf Raise is the second exercise in Suspension Training Workout 1. This exercise uses the suspension trainer to incline the body to increase the challenges to the muscles of the lower leg. Incline exercises position the body in a forward lean. Perform the exercise as follows:

• The starting position for the Incline Calf Raise is the Straddle Stance position with hands holding the straps without tension at waist height.
• From the starting position, lean forward generating tension in the straps, keeping the body in a straight line from the head to the heels. Body weight is supported on the hands and feet. The angle of the body in relation to the ground will be adjusted to meet the goal of the physical training session.
• While maintaining this position, raise the heels up off the ground to balance on the balls of the feet.
• Pause in the up position before lowering the heels back to the ground. Repeat this exercise 5–10 times.

As skill improves, modify this exercise by—

• Changing the angle of the body in relation to the ground.
• Balancing on one foot and raising one heel at a time.
• Slightly flexing the knees while raising the heels.

The Decline I-T-Y Raise is the third exercise in Suspension Training Workout 1. This exercise uses the suspension trainer to decline the body to increase the challenges to the muscles of the upper back and shoulders. Decline exercises position the body in a backward lean. Perform the exercise as follows:

• The starting position for the Decline I-T-Y Raise is the Straddle Stance in a backward lean with the suspension straps held at tension above the head.
• From the starting position, pull tension on the straps to move the body to the vertical, creating a straight line when viewed from the side from the hands to the heels. Body weight will be supported by the hands and feet.
• From this position, allow the body to decline further back. As the body moves back, the arms move forward in front of the head. This completes one repetition.
• Complete this pattern for 5–10 repetitions before repeating the exercise with the arms in the “Y” or “T” position. The T position is illustrated in the bottom row of images.

The Assisted Squat is the fourth exercise in Suspension Training Workout 1. This exercise uses the suspension trainer to assist your balance and increase the depth of the squat. Perform the exercise as follows:

• The starting position for the Assisted Squat is the Straddle Stance with the suspension straps held at tension at chest height.
• From the starting position, perform a squat, pulling more tension on the straps to assist with balance, depth of the squat motion, or to alleviate the load on the thigh muscles.
• Complete this exercise 5–10 times.

The Decline Biceps Curl is the fifth exercise in Suspension Training Workout 1. This exercise uses the suspension trainer to decline the body to increase the challenges to the biceps muscles using body weight. Decline exercises utilize a backward lean. Perform the exercise as follows:

• The starting position for the Decline Biceps Curl is the Straddle Stance position with the suspension straps held at tension at chest level using a closed, supinated, or underhand grip.
• From the starting position, lean back either by moving the feet further beneath the strap handles or extending the elbows.
• From the declined position, pull up on the straps by bending the elbows to bring the strap handles toward the chest. The body remains straight throughout the movement.
• Complete this exercise 5–10 times, returning to the starting position after the final repetition.
• To increase the workload or challenge, lengthen the straps to increase the angle of the decline.

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.