Session 3-3

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.

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 first exercise for the Shoulder Stability Workout is the I Raise. Perform the exercise at a slow cadence:

• The starting position for the I Raise is the Prone position with arms laying parallel to each other on the ground above the head. This is the I position. The head is slightly elevated. Feet are together and toes are pointing rearward. Fingers and thumbs are extended and joined with palms facing each other.
• On the count of 1, raise both arms from the ground 3–6 inches while continuing to keep the elbows straight. The head remains in its starting position.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the starting position.

The second exercise for the Shoulder Stability Workout is the T Raise. Perform the exercise at a slow cadence:

• The starting position for the T Raise is the Prone position with arms laying on the ground straight out from the shoulders at 90 degrees to the trunk. This is the T position. The head is slightly elevated. Feet are together and toes are pointing rearward. Fingers and thumbs are extended and joined with palms perpendicular to the ground, facing directly ahead.
• On the count of 1, raise both arms from the ground 3–6 inches while continuing to keep the elbows straight. The head remains in its starting position.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the starting position.

The third exercise for the Shoulder Stability Workout is the Y Raise. Perform the exercise at a slow cadence:

• The starting position for the Y Raise is the Prone position with arms laying on the ground extended overhead at 45 degrees to the trunk. This is the Y position. The head is slightly elevated. Feet are together and toes are pointing rearward. Fingers and thumbs are extended and joined with palms facing each other.
• On the count of 1, raise both arms from the ground 3–6 inches while continuing to keep the elbows straight. The head remains in its starting position.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the starting position.

The fourth exercise for the Shoulder Stability Workout is the L Raise. Perform the exercise at a slow cadence:

• The starting position for the L Raise is the Prone position with arms laying on the ground straight out to the side at 90 degrees to the trunk and elbows bent to 90 degrees. Hands are at head level with palms facing the head. This is the L position. The head is slightly elevated. Feet are together and toes are pointing rearward. Fingers and thumbs are extended and joined with palms facing each other.
• On the count of 1, raise both arms from the ground 3–6 inches while continuing to keep the elbows bent. The head remains in its starting position. The elbows, forearms, and hands should leave the ground at the same time.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the starting position.

The fifth exercise for the Shoulder Stability Workout is the W Raise. Figures 4-10 and 4-11 show the exercise as performed in a formation at a slow cadence:

• The starting position for the W Raise is the Prone position with arms on the ground at 45 degrees to the trunk and elbows bent to 45 degrees. This is the W position. The head is slightly elevated. Feet are together and toes are pointing rearward. Fingers and thumbs are extended and joined with palms facing each other.
• On the count of 1, raise both arms from the ground 3–6 inches while continuing to keep the elbows bent. The head remains in its starting position. The elbows, forearms, and hands should leave the ground at the same time.
• On count 2, return to the starting position.
• On count 3, repeat count 1.
• On count 4, return to the starting position.

The 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.

The Spine exercise is the first series of movements performed in the PMCS Workout. It will be the first exercise performed every time in the PMCS Workout even if pain or stiffness appears to originate in another region of the body. The Spine exercise includes the following movements:

• To make sure that the neck is moving properly, compare rotation to the right and left. If there is a loss of motion to one side, this may indicate an issue with a joint in the neck.
• To address the issue, assume the Straddle Stance position before looking up as far as possible without causing pain.
• Repeat this head movement 5 times.
• Perform more repetitions if the exercise improves the issue.
• If there is any pain, seek help from performance readiness experts in the unit.

To make sure that the mid-back is moving properly, assume a seated position with fingers interlocked over the chest before rotating the trunk to the right and left. If there is a loss of motion to one side, this may indicate an issue with a joint in the mid-back.

Spine, mid-back standing mobility exercise:

• To address the issue, assume the Straddle Stance position before looking up as far as possible without pain while raising the arms up and over the head.
• Repeat this head movement 5 times.
• Perform more repetitions if the exercise improves the mid-back issue.

A modified version may be performed from the Prone position by propping the chin on the tips of the fingers and resting in this position for up to 60 seconds. Repeat several times if this improves the mid-back issue. If there is any pain, seek help from performance readiness experts in your unit.

To make sure that the low back is moving properly, perform the extend movement from the Extend and Flex exercise. If there is lower back pain or any tightness associated with this movement, this may indicate an issue with a joint in the low back. To address the issue, repeat the extend movement 10 times moving as far as possible without causing pain.

Another modified version of this exercise, using the same number of repetitions, may be performed from the Straddle Stance position with hands on the low back with the following:

• Perform more repetitions if the exercise improves the issue.
• If there is any pain, seek help from performance readiness experts in the unit.

The Ankle exercise mobilizes the joints and muscles around the ankle. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both ankles to check and compare for pain or stiffness. Perform the exercise on the left side:

• The starting position for the Ankle exercise is the Half-Kneeling position.
• From the starting position, move the trunk, hips, and knee over the forward foot as far as possible.
• Return to the starting position before repeating the movement 5 times.
• Perform more repetitions if the movement improves the range of motion in the ankle.
• If repeated ankle dorsiflexion does not work, perform kneeling buttock-to-heel movements.
• If there is any pain, seek help from performance readiness experts in the unit.

The Knee exercise mobilizes the joints and muscles around the knee. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both knees to check and compare for pain or stiffness. Perform the exercise on the left side:

• The starting position for the Knee exercise is the Straddle Stance position with staggered legs and both hands placed above the knee joint on the front of the thigh.
• From the starting position, contract the quadriceps muscle and press the thigh backwards to further straighten the knee as far as possible.
• Return to the starting position before repeating the movement 5 times.
• Perform more knee extensions if the movement improves the range of motion in the knee.
• If repeated knee extension does not work, perform repeated knee to chest movements from the Supine position.
• If there is any pain, seek help from performance readiness experts in the unit.

The Hip exercise mobilizes the joints and muscles around the hip and pelvis. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both hips to check and compare for pain or stiffness. Perform the exercise on the left side:

• The starting position for the Hip exercise is the Half-Kneeling position.
• From the starting position, move the trunk, hips, and knee over the forward foot into a deep lunge. The rear knee rests on the ground and the trunk remains upright. This extends the hip of the rear leg and creates a stretch in the front of the rear thigh and pelvis.
• Return to the starting position before repeating the movement 5 times.
• Perform more repetitions if the movement improves the range of motion in the hip.
• If repeated hip extension does not work, perform repeated knee to chest movements from the Supine position.
• If there is any pain, seek help from performance readiness experts in the unit.

The Shoulder exercise mobilizes the joints and muscles around the shoulder girdle. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both shoulders to check and compare for pain or stiffness. Perform the exercise with a partner to assist (if a partner is not available, use any suitable anchor point such as a wall, suspension trainer, or squat rack):

• The starting position for the Shoulder exercise is the Squat position with arms extended rearward and the hands held by the partner.
• From the starting position, the partner moves the arms up as far as possible to create a 90-degree angle between the arms and the upper back.
• Squat further until a pain-free end-range is reached.
• Return to the starting position before repeating the movement 5 times.
• Perform more repetitions if the movement improves the range of motion in the shoulder.
• If repeated shoulder extension does not work, try repeated movements into the parade rest position, pulling the wrist with the opposite hand.
• If there is any pain, seek help from performance readiness experts in the unit.

The Arm exercise mobilizes the joints and muscles around the wrist and elbow. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both arms to check and compare for pain or stiffness. Perform the exercise on the left arm:

• The starting position for the Arm exercise is the Straddle Stance position.
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• For the wrist, keep the elbow straight while using the opposite hand to pull the fingers and hand into extension—the palm will face away from you.
• Return to the starting position before repeating the movement 5 times.
• Perform more repetitions if the movement improves the range of motion in the elbow and wrist.
• If repeated elbow extension does not work, try repeated elbow flexion. The same principle applies to the wrist.
• If there is any pain, seek help from performance readiness experts in the unit.