Session 2-3

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

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

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

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

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

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

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

Conduct the movement at a slow cadence:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The 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 Assisted Lateral Lunge is the first exercise in Suspension Training Workout 2. This exercise uses the suspension trainer to assist your balance and increase the range of the lateral lunge movement. Perform the exercise as follows:

• The starting position for the Assisted Lateral Lunge is the Straddle Stance with the suspension straps held at tension at chest height.
• From the starting position, perform an exaggerated step to the left, bending the left knee while pulling increased tension on the straps. The trunk remains facing ahead and, with the right foot remaining in its starting position, the right leg is abducted straight out to the side.
• From this position, pull on the straps to assist with a return to the starting position.
• The lateral lunge movement is then repeated to the right side.
• Complete this exercise 5–10 times.
• The movement can be modified by changing the range of motion of the lunge or the length of the straps.

The Suspension Leg-Tuck and Pike is the second exercise in Suspension Training Workout 2. It challenges shoulder stability and core strength by suspending the feet above the ground while moving into a prone Leg- Tuck and Pike position. Perform the exercise as follows:

• The starting position for the Suspension Leg-Tuck and Pike is the Front Leaning Rest position with feet in the straps suspended from the ground. Fully extend elbows, palms flat on the ground. Adjust the straps so that your body is parallel to the ground.
• Perform a controlled leg tuck, bringing the knees toward the elbows.
• After a brief pause, return to the starting position.
• The next movement is into the Pike position. From the starting position, keeping the knees close together and straight, bring the feet toward the arms.
• Pause in the Pike position before returning to the starting position.
• Complete this exercise 5–10 times.

The Decline Pull-Up is the third exercise in Suspension Training Workout. This exercise uses the suspension trainer to decline the body to increase the challenges to the shoulder and arm muscles using body weight. Decline exercises use a backward lean. Perform the exercise as follows:

• The starting position for the Decline Pull-Up is the Straddle Stance position with the suspension straps held at tension at chest level using a closed, pronated overhand 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 back up on the straps by bending the elbows to bring the strap handles level with the outside edge of the shoulders. The body remains straight throughout the movement.
• To increase the workload or challenge, lengthen the straps to increase the angle of the decline.

The Suspension Hamstring Curl is the fourth exercise in Suspension Training Workout 2. It challenges the muscles in the back of the leg used in running, lifting, and jumping. Perform the exercise as follows:

• The starting position for the Suspension Hamstring Curl is the Supine position with arms on the ground at 45 degrees from the body, knees and hips flexed to 90 degrees with the feet suspended in the strap handles. Shoulders, arms, and trunk rest on the ground. The head may rest on the ground.
• From the starting position, lift the pelvis from the ground to form a straight line from the knees through the hips to the shoulders.
• From this position, straighten the knees until a moderate challenge is felt in the hamstring muscles in the back of the thighs. The pelvis and trunk will remain in the same position.
• After a brief pause, bend the knees, pulling the feet toward the buttocks.
• Repeat this extension and flexion of the knees 5–10 times before returning to the starting position.
• As skill and endurance improves, a modified version of this exercise can be performed by holding in either bent- or straight-knee positions for up to 20–30 seconds.

The Assisted Single Leg Squat is the fifth exercise in Suspension Training Workout 2. This exercise uses the suspension trainer to assist your balance and increase the depth of the squat using one leg. This exercise uses the straps pulled into an over-shortened or ‘dog-ear’ position. Perform the exercise as follows:

• The starting position for the Assisted Single Leg Squat is the Straddle Stance with the suspension straps held at tension at chest height.
• From the starting position, raise the right leg to perform a squat on the left leg.
• By increasing more tension on the straps, the suspension trainer assists with balance, assists with depth of the squat motion, or alleviates the load on the thigh muscles.
• Complete this exercise 5 times on the left leg before switching to the right leg.

A modified version of the Assisted Single-Leg Squat positions the elevated foot and leg to the rear.

If you have access to suspension trainers but lack climbing bar apparatus, you may modify Climbing Workouts 1 and 2 to be performed on the Suspension System.

The Straight-Arm Pull is the first exercise in Climbing Workout 1. This exercise develops your ability to initiate the pull-up motion, maintain grip, and contract upper back and shoulder muscles. Perform the exercise with two spotters:

• The starting position for the Straight-Arm Pull 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 front and behind 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 places palms toward the exerciser at chest height to support the exerciser if his or her grip fails. The rear spotter assists in guiding the exerciser to the foot pegs on the climbing bar.
• On the command, “UP,” move from the starting position, keep the arms straight, and pull the body up with the effect of raising the head between the arms. The chest will move up toward the bar and the shoulder blades will move together.
• On the command, “DOWN,” return to the starting position.
• Repeat the exercise 5–10 times.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The Overhead Arm Pull is the first exercise in the Recovery Workout. This exercise develops the flexibility of joints in the arms, shoulders, and trunk. Conduct the movement:

• The starting position for the Overhead Arm Pull is the Straddle Stance position with hands on hips. When commanded, “READY, STRETCH,” raise the left arm overhead. Grasp above the left elbow with the right hand and pull to the right, leaning the body to the right. A stretch sensation should be felt in the left triceps muscle and flank. Hold this position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.
• On the command, “CHANGE POSITION, READY, STRETCH,” repeat the movement on the right side.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Rear Lunge is the second exercise in the Recovery Workout. Conduct the movement:

• The starting position for the Rear Lunge is the Straddle Stance position with hands on hips.
• On the command, “READY, STRETCH,” take an exaggerated step backward with the left leg, touching down with the ball of the foot directly behind the starting position. This creates a stretch sensation in the front of the left thigh and hip area. Back remains straight and gaze remains forward. Hold the position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.
• On the command, “READY, STRETCH,” take an exaggerated step backward with the right leg, touching down with the ball of the foot directly behind the starting position. This creates a stretch sensation in the front of the right thigh and hip area. The back remains straight and gaze remains forward. Hold the position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Extend and Flex is the third exercise in the Recovery Workout. Conduct the movement:

• The starting position for the Extend and Flex is the Front Leaning Rest position.
• On the command, “READY, STRETCH,” lower the body toward the ground, sagging in the middle while keeping the arms straight. Keep gaze straight ahead—do not look up. This creates a stretch sensation in the hip and abdominal muscles. The legs and low back should be relaxed with toes on the ground and pointing to the rear. Hold the position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.
• On the command, “CHANGE POSITION, READY, STRETCH,” put bodyweight back on the balls of the feet to support raising the hips up and off the ground. Straighten the legs and try to touch the ground with the heels. Move the head between the arms and look toward the feet. The back remains straight. Hold the position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Thigh Stretch is the fourth exercise in the Recovery Workout. It develops flexibility in the hip and knee joints. Conduct the movement:

• The starting position for the Thigh Stretch is the Sitting position with the arms at the sides and palms on the floor.
• On the command, “READY, STRETCH,” roll on the right side and place the right elbow and forearm on the ground directly below the shoulder. The right hand makes a fist with the thumb side up. Grasp the left ankle and pull toward the left buttock. Push the left thigh further to the rear with the heel of the right foot. Hold this position for 20–30 seconds.
• On the command, “CHANGE POSITION, READY, STRETCH,” move back through the starting position before changing sides to stretch the right leg. Hold for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Single-Leg Over is the fifth exercise in Recovery 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 with heels 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.

The Groin Stretch is the sixth exercise in the Recovery Workout. This exercise increases flexibility in the hip joint. Conduct the movement:

• The starting position for the Groin Stretch is the Straddle Stance position with hands on hips.
• On the command, “READY, STRETCH,” take an exaggerated step with the right leg to the right side bending the right knee into a lateral lunge. Trunk and head continue to face forward. Hold this position or continue into a deeper lunge to stretch the inside of the left thigh for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” assume the starting position.
• On the command, “CHANGE POSITION, READY, STRETCH,” take an exaggerated step to the left with the left leg bending the left knee into a lateral lunge. Trunk and head continue to face forward. Hold the position or continue into a deeper lunge to stretch the inside of the right thigh for 20–30 seconds.
• On count 4, return to the starting position.

The Calf Stretch is the seventh exercise in Recovery Workout. This stretch increases flexibility of the ankle. Conduct the movement:

• The starting position for the Calf Stretch is the Straddle Stance position with hands on hips.
• On the command, “READY, STRETCH,” take a step backward with the left leg, placing the foot flat on the ground 1–2 feet behind its starting position. Keeping the left heel on the ground, bend both knees until a stretch is felt in the left Achilles tendon.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.
• On the command, “READY, STRETCH,” repeat the stretch with the right leg. Increase the stretch sensation in the right calf muscle by stepping further back with the right foot and locking the right knee. Keep the right foot pointing forward throughout the stretch. Hold either stretch position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Hamstring Stretch is the final exercise in Recovery Workout. This stretch increases flexibility of the knees and hips. Conduct the movement:

• The starting position for the Hamstring Stretch is the Sitting position with arms at the sides and palms on the floor.
• On the command, “READY, STRETCH,” reach forward with both hands toward the feet, grasping the feet, ankle or lower legs. Keep the knees straight without locking them. Hold this stretch position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.
• On the command, “READY, STRETCH,” repeat the first stretch position reaching slightly further.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.