Session 2-2

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.

Conduct the movement at a slow cadence:

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

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

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

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

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

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

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

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

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

The Y Squat is the first exercise in Conditioning Workout 3. This exercise combines upper and lower body squatting strength, mobility, and endurance. Perform the exercise at a slow cadence:

• The starting position for the Y Squat is the Straddle Stance position with feet slightly wider than shoulder width, arms overhead in the Y position, and shoulders pulled back.
• On count 1, lower the body as far as possible without rounding the back, keeping the shoulders drawn rearward, arms forming a Y overhead. Heels remain on the ground throughout the movement.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, repeat count 2.
• Build up to 10 repetitions. After the final repetition, return to turn to the starting position.

The Single-Leg Deadlift is the second exercise in Conditioning Workout 3. This exercise develops strength and flexibility of the lower back and lower extremities. Perform the exercise at a slow cadence:

• The starting position for the Single-Leg Deadlift is the Straddle Stance position with hands on hips.
• On count 1, maintain balance on the left leg while bending forward at the waist. Reach straight down toward the ground while raising the right leg up to the rear.
• On count 2, reverse the movement to return to the starting position.
• On count 3, repeat count 1 balancing on the right leg.
• On count 4, repeat count 2 to return to the starting position.
• The hands may touch the ground with fingers spread to assist with balance at the end of counts 1 and 3.
• Build up to 10 correctly performed repetitions.

The Side-to-Side Knee Lifts is the third exercise in Conditioning Workout 3. This exercise combines upper and lower body strength, mobility, and endurance. It is a dynamic test of single leg balance and total body coordination. Perform the exercise at a moderate cadence:

• The starting position for the Side-to-Side Knee Lifts is the Straddle Stance position with hands on hips.
• On count 1, hop to the left foot while simultaneously drawing the right knee toward the chest. The right hand moves comfortably down toward the right ankle. The left hand touches the right knee.
• On count 2, hop to the right foot while simultaneously drawing the left knee toward the chest. The left hand moves comfortably down to the side toward the left ankle and the right hand touches the left knee.
• On count 3, repeat count 1.
• On count 4, repeat count 2.
• Keep the head up and the back straight throughout the movement. Try not to lean forward.
• Build up to 10 correctly performed repetitions.

The Front Kick Alternate Toe Touch is the fourth exercise in Conditioning Workout 3. This exercise develops balance, coordination, and flexibility of the legs and trunk. Perform the exercise at a moderate cadence:

• The starting position for the Front Kick Alternate Toe Touch is the Straddle Stance position with hands on hips.
• On count 1, raise the left leg to the front of the body until it is parallel to the ground while simultaneously bending forward at the waist, extending the right arm forward and reaching with the right hand toward the left foot. The left arm reaches rearward.
• On count 2, return to the starting position.
• On count 3, raise the right leg to the front of the body until it is parallel to the ground while simultaneously bending forward at the waist, extending the left arm forward and reaching with the left hand toward the right foot. The right arm reaches rearward.
• On count 4, return to the starting position.
• Build up to 10 correctly performed repetitions.

The Tuck Jump is the fifth exercise in Conditioning Workout 3. This exercise develops explosive strength in the legs. Perform the exercise at a slow cadence:

• The starting position for the Tuck Jump is the Straddle Stance position with arms at the sides.
• On count 1, perform a half squat while driving the arms rearward. Jump up from this position pulling both feet under the hips and tucking the knees to the chest. Wrap the arms around the front of the knees before landing softly on the balls of the feet.
• On count 2, stand up into the starting position.
• On count 3, repeat count 1.
• On count 4, repeat count 2.
• The cadence is slow to allow proper preparation for and recovery from the explosive jumps on counts 1 and 3.
• Build up to 10 correctly performed repetitions.

The Straddle Run Forward and Backward is the sixth exercise in Conditioning Workout 3. This exercise combines upper body and lower body plyometric skill, coordination, and anaerobic endurance. Perform the exercise at a moderate cadence:

• The starting position for the Straddle Run Forward and Backward is the Straddle Stance position.
• On count 1, bound forward to the left with the left leg, swinging the right arm forward and to the left and the left arm rearward.
• On count 2, bound forward to the right with the right leg, swinging the left arm forward and to the right and the right arm rearward.
• On count 3, repeat count 1.
• On count 4, repeat count 2.
• On count 5, bound backward and to the left with the left leg, swinging the left arm forward and right arm rearward.
• On count 6, bound backward and to the right with the right leg, swinging the right arm forward and the left arm rearward.
• On count 7, repeat count 5.
• On count 8, repeat count 6.
• Repeat this exercise 5–10 times.
• After the final count, return to the starting position.

Half-Squat Laterals is the seventh exercise in Conditioning Workout 3. This exercise combines upper body and lower body plyometric skill and anaerobic endurance. Perform the exercise at a moderate cadence:

• The starting position for Half-Squat Laterals is the Straddle Stance position, slightly crouched in a half squat with hands facing forward at chest height. Feet will be directed straight ahead throughout the exercise.
• On count 1, maintaining the trunk in a forward orientation, make a half-squat step-hop to the left.
• On count 2, maintaining the same trunk orientation, make a half-squat step-hop to the right.
• On count 3, maintaining the trunk in the same orientation, make another half-squat step-hop to the right.
• On count 4, maintaining the trunk in the same orientation, make a half-squat step-hop to the left to return to the starting position.
• Repeat this exercise 5–10 times.

The Frog Jumps Forward and Backward is the eighth exercise in Conditioning Workout 3. This exercise combines upper body and lower body plyometric skill and anaerobic endurance. Perform the exercise at a moderate cadence:

• The starting position for the Frog Jumps Forward and Backward is the Straddle Stance, slightly crouched in a half squat with hands facing forward at chest height. Feet will be directed straight ahead throughout the exercise.
• On count 1, maintaining the trunk in a forward orientation, make a half-squat hop forward.
• On count 2, maintaining the same trunk orientation, make a half-squat hop backward.
• On count 3, maintaining the trunk in the same orientation, make another half-squat hop backward.
• On count 4, maintaining the trunk in the same orientation, make a half-squat hop forward to return to the starting position.
• Repeat this exercise 5–10 times.

The Alternate ¼-Turn Jump is the ninth exercise in Conditioning Workout 3. This exercise combines upper body and lower body plyometric skill with trunk control and anaerobic endurance. Perform the exercise at a moderate cadence:

• The starting position for the Alternate ¼-Turn Jump is the Straddle Stance position, slightly crouched in a half squat with hands facing forward at chest height.
• On count 1, jump upwards and twist the hips to turn the legs 90 degrees to the left. Resist trunk rotation, maintaining a forward head and chest orientation for all counts. Do not cross the legs or allow the feet to become staggered.
• On count 2, return to the starting position with feet the same width apart as in the starting position.
• On count 3, jump upwards and twist the hips to turn the legs 90 degrees to the right.
• On count 4, return to the starting position.
• After the final repetition, return to the starting position.

The Alternate Staggered Squat Jump is the final exercise in Conditioning Workout 3. Occurring at the end of Conditioning Workout 3, and therefore at the end of most physical training sessions, this exercise requires advanced levels of movement skill and anaerobic endurance. Ten repetitions of this exercise, following on from its predecessor Conditioning Workout 3 exercises truly tests your grit. Perform the exercise at a slow cadence:

• The starting position for the Alternate Staggered Squat Jump is the Straddle Stance position with staggered legs with left leg back and arms at sides. The trunk is flexed slightly forward.
• On count 1, squat and touch the ground between the legs with the fingertips of the left hand. Jump forcefully into the air, switching legs in mid-air to land with the right leg back and arms at the sides.
• On count 2, squat and touch the ground between the legs with the fingertips of the right hand. Jump forcefully into the air, switching legs in mid-air to land with the left leg back and arms at the sides.
• On count 3, repeat count 1.
• On count 4, repeat count 2.
• After the final repetition, return to turn to the starting position.

The 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 Sumo Squat is the first exercise in the Strength Training Circuit. The starting position for the Sumo Squat is the Straddle Stance position with the feet slightly wider than the shoulders and the toes pointing outward. Hold a single kettlebell with both hands in front of the body, palms pronated to face the body. The cadence is always slow:

• On count 1, squat while leaning slightly forward from the waist with the head up. Move downward until the upper legs 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 one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.

The Straight-Leg Deadlift is the second exercise in the Strength Training Circuit. Perform the exercise for one minute at station 2 of the Strength Training Circuit. The cadence is always slow:

• The starting position for the Straight-Leg Deadlift is the Straddle Stance position. Hold the kettlebells in front of the legs using a pronated grip. Keep the knees slightly flexed—not locked— and in the same flexed position throughout the exercise.
• On count 1, flex forward from the waist, keeping the head in line with the spine to avoid extending the neck. While keeping the back straight, move down until the back is parallel to the ground. Slightly adjust knee flexion to increase the engagement of the hamstring muscles in the back of the thigh.
• On count 2, reverse the movement performed in count 1 to return to the starting position.
• On count 3, repeat count 1.
• Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.

The Forward Lunge is the third exercise in the Strength Training Circuit. Perform the exercise for one minute at station 3 of the Strength Training Circuit:

• The starting position for the Forward Lunge is the Straddle Stance position. Hold the kettlebells at the sides using a neutral grip.
• On count 1, step forward with the left leg as in the Forward Lunge, allowing the left knee to bend until the left thigh is parallel to the ground. Lean slightly forward from the waist and bring the kettlebells to the left and right sides of the forward leg.
• On count 2, reverse the movement performed in count 1 to return to the starting position.
• On count 3, repeat count 1, stepping forward with the right leg.
• On count 4, return to the starting position.
• Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.
• Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.

The 8-Count Step-Up is the fourth exercise in the Strength Training Circuit. Perform the exercise for one minute at station 1 of the Strength Training Circuit:

• The starting position for the 8-Count Step-Up is the Straddle Stance position. Hold the kettlebells at the sides with a neutral grip.
• On count 1, step up on to a 12- to 18-inch step with the left foot, keeping the kettlebells at the sides of the body.
• On count 2, step up with the right foot.
• On count 3, step down with the left foot.
• On count 4, step down with the right foot.
• On count 5, step up with the right foot, keeping the kettlebells at the sides of the body.
• On count 6, step up with the left foot,
• On count 7, step down with the right foot.
• On count 8, step down with the left foot.
• Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.

The Pull-Up is the fifth exercise in the strength training circuit. This exercise develops your ability to climb without using the legs. Perform the exercise in the Strength Training Circuit for up to one minute:

• The starting position for the Pull-Up is the Straight-Arm Hang using the closed overhand grip.
• After repeating 5 times, dismount to the Straddle Stance position on the ground.
• On the command, “GO,” flex the elbows, raising the body in a straight line until the head is above the bar.
• If you cannot complete one minute of pull-ups, perform the Straight-Arm Pull.

The Straight-Arm Pull is the alternate fifth exercise in the Strength Training Circuit. This exercise develops your ability to pull up without using the legs. Perform the exercise during the Strength Training Circuit:

• The starting position for the Straight Arm Pull is the Straight-Arm Hang using the closed overhand grip.
• After repeating 5 times, dismount to the Straddle Stance position on the ground.
• On count 1, from the starting position and keeping the arms straight, pull the body up using a shrugging motion.
• Repeat the exercise for up to one minute.

The Supine Chest Press is the sixth exercise in the Strength Training Circuit. This exercise strengthens the chest, shoulder, and triceps muscles. It develops your ability to push during more vigorous combatives, testing, and combat tasks. Perform the exercise for one minute at station 6 of the Strength Training Circuit:

• The starting position for the Supine Chest Press is the Supine position with knees bent to 90 degrees, feet 8–12 inches apart and flat on the ground. The head and upper arms are resting on the ground.
• Holding a kettlebell of the same weight in each hand using a closed partial pronated grip, bend the elbows to allow the kettlebells to rest on the front of the shoulders.
• On the command, “BEGIN,” extend the elbows to raise the kettlebells straight up in front of the shoulders, rotating to a fully pronated grip.
• Return to the starting position.
• Continue the exercise at own pace for one minute. Increase or decrease the kettlebell weight if necessary, continuing only if the Supine Chest Press movement can be completed to standard.

The Bent-Over Row is the seventh exercise in the Strength Training Circuit. This exercise strengthens the muscles of the upper back, the shoulder girdle, and the biceps. Heavier weight also challenges the muscles in the lower back, gluteal region, and hamstrings. Perform the exercise for one minute at station 7 of the Strength Training Circuit:

• The starting position for the Bent-Over Row is the Forward Leaning Stance position with arms hanging in front of the legs. Hold kettlebells of equal weight using a closed neutral grip—palms facing each other.
• On the command, “BEGIN,” bend the elbows to pull the kettlebells toward the chest. The legs, torso, and head remain in their starting positions.
• Continue the exercise at own pace for one minute. Increase or decrease the kettlebell weight if necessary, continuing only if the exercise can be completed to standard.

The Overhead Push-Press is the eighth exercise in the Strength Training Circuit. This exercise strengthens your triceps and shoulder muscle endurance. This improves your skill in moving heavier weight overhead to build muscular power and strength. Perform the exercise for one minute at station 8 of the Strength Training Circuit:

• The starting position for the Overhead Push-Press is the Straddle Stance position. Hold the kettlebells at the collar bones in the rack position, using a closed neutral grip (palms will be facing each other).
• On the command, “BEGIN,” slightly flex the hips and knees into a mini-squat before quickly and forcefully extending the elbows to push the weights overhead. At the top of the movement, the kettlebells will be above the shoulders.
• Continue to look straight ahead throughout the movement.
• Slightly flex the hips and knees into a mini-squat before returning the weight to the starting position. This squat helps to absorb the impact of the weight’s descent.
• Continue the exercise at own pace for one minute. Increase or decrease the kettlebell weight if necessary, continuing only if the exercise can be completed to standard.

The Supine Body Twist is the ninth exercise in the Strength Training Circuit. This exercise strengthens the trunk muscles used for movement in the transverse plane. By keeping the knees together it also strengthens hip adductor muscles often referred to as the groin muscles. Perform the exercise for one minute at station 9 of the Strength Training Circuit:

• The starting position for the Supine Body Twist is the Supine position with the hips and knees bent to 90 degrees so that the feet are off the ground. The head is off the ground. One kettlebell is held in front of and off the chest. The kettlebell handle is held by both hands, palms facing each other. The bell portion of the kettlebell is positioned above the stomach, not above the head.
• On the command, “BEGIN,” rotate the kettlebell to the left and the legs to the right as far as possible under control. Keep the weight away from the body and the arms and head off the ground.
• Return to the starting position.
• Repeat the first movement—this time to the opposite side—arms to the right and legs to the left.
• The head may turn with the arms but should not lift more than 2–4 inches from the ground.
• Continue the exercise at own pace for one minute maintaining the range of motion. Increase or decrease the kettlebell weight if necessary, continuing only if the exercise can be completed to standard.

The Leg Tuck is the tenth exercise in the Strength Training Circuit. 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 for one minute at station 10 of the Strength Training Circuit:

• The starting position for the Leg Tuck is the Straight-Arm Hang using the closed overhand grip.
• On the command, “BEGIN,” flex the elbows and hips, raising the legs until the thighs touch the elbows.
• Return to the starting position.
• Continue the exercise at own pace for one minute. Stop for 3–5 seconds rest if needed, continuing only if the exercise can be completed to standard.
• On the command, “ROTATE,” return to the first station in the Strength Training Circuit.

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.