Session 4-7

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 Double-Leg Hop is the first exercise in Running Workout 2. This exercise increases the strength of the leg muscles and tendons involved in lifting the feet from the ground. Perform the exercise as follows:

• The starting position is the Straddle Stance position with arms relaxed at the side.
• From the starting position, slightly bend the knees and jump in place. Start with small quick jumps gradually increasing the height and speed as strength improves.
• Repeat this exercise 2–3 times before running a short distance or for 3–5 seconds.

The Single-Leg Hop is the second exercise in Running Workout 2. This exercise increases the challenge to the muscles and tendons in each leg that assist with running. Perform the exercise as follows:

• The starting position is the Straddle Stance position with the right leg placed beneath the right hip—the Runner’s position.
• From the starting position, hop on the left leg 10 times before pausing to switch legs to repeat the exercise on the left leg.
• Repeat this exercise 2–3 times before running a short distance or for 3–5 seconds.
• Progress to higher hops as skill improves. +Running Workouts

The Skip in Place is the third exercise in Running Workout 2. This exercise increases coordination and the ability to move quickly from support on one foot to another. Perform the exercise as follows:

• The starting position is the Straddle Stance position with arms relaxed at the side.
• From the starting position, skip in place for 3–5 seconds.
• Pause in the starting position before repeating this exercise 2–3 times before running a short distance or for 3–5 seconds.
• Progress to higher skips as skill improves.

The Criss Cross is the fifth exercise in Running Workout 2. This exercise increases mobility, coordination, and strength in the muscles of the hips and legs in multiple planes of movement. Perform the exercise as follows:

• The starting position is the Straddle Stance position.
• From the starting position, jump while crossing the left foot over the right to land with the feet crossed. Land on the balls of the feet, progressing to the heels.
• Immediately jump again to cross the right foot in front of the left before landing.
• Repeat 5–10 times before pausing in the starting position. Run a short distance or for 3–5 seconds.
• Progress to faster step cadence as skill improves.

The Pendulum is the sixth exercise in Running Workout 2. This exercise strengthens muscles of the hips and legs and multi-planar balance and coordination. Perform the exercise as follows:

• The starting position is the Straddle Stance position with arms relaxed at the side.
• From the starting position, swing the left leg out to the side while balancing on the right leg. Keep the left leg straight.
• Bring the left leg back to the starting position before swinging the right leg out to the side.
• Repeat this motion 10 times before pausing in the starting position. Run a short distance or for 3– 5 seconds.
• Modify the switch between legs by performing a quick, low hop on the support leg as the swing legs moves back toward the starting position.

The Alternate Twist Jump is the seventh exercise in Running Workout 2. This exercise strengthens muscles of the hips and legs and multi-planar balance and coordination. Perform the exercise as follows:

• The starting position is the Straddle Stance position with arms relaxed at the side.
• From the starting position, jump and twist the hips and legs to the left, landing in a staggered stance with the left foot forward.
• Pause before jumping and twisting back to the right to return to the starting position.
• From the starting position, jump and twist the hips and legs to the right, landing in a staggered stance with the right foot forward.
• Pause before jumping and twisting again to the left to return to the starting position.
• Keep the shoulders and head facing forward throughout the movement.
• Progress to completing 5–10 repetitions before running a short distance or for 3–5 seconds.

The Hip Raise Push-Up is the eighth exercise in Running Workout 2. This exercise increasingly targets the hip flexor muscles. Additionally, this exercise helps increase the perception of moving forward as a single unit, preventing bending at the waist. Perform the exercise as follows:

• The starting position is the Front Leaning Rest position.
• From the starting position, with elbows remaining fully extended, lower the hips toward the ground before quickly moving them back up and into the same flex position used in the Recovery Workout exercise, the Extend and Flex.
• From the flex position, lower the hips toward the ground before quickly moving them back up to the flex position.
• Repeat 10 times before moving into the starting position. Move to the Straddle Stance position before running a short distance or 3–5 seconds. +Running Workouts

The Single-Leg Hip Raise Push-Up is the ninth exercise in Running Workout 2. This exercise targets the hip flexor muscles. Perform the exercise as follows:

• The starting position is the Front Leaning Rest position with the left foot 8–12 inches off the ground.
• From the starting position, with elbows remaining fully extended and left foot off the ground, lower the hips toward the ground before quickly moving them back up and into the flex position.
• Switch support to the left foot, lifting the right foot 8–12 inches from the ground.
• From the flex position, lower the hips toward the ground before quickly moving them back up to the flex position.
• Continue switching support 5–10 times before moving into the starting position.
• Move to the Straddle Stance position before running a short distance or 3–5 seconds.

The Single-Leg Out Hip Raise Push-Up is the tenth exercise in Running Workout 2. This exercise is an advanced challenge for the hip flexor and extensor muscles. Perform the exercise as follows:

• The starting position is the Front Leaning Rest position with the left foot 8–12 inches off the ground and held out to the side, or abducted.
• From the starting position, with elbows remaining fully extended, lower the hips toward the ground before quickly moving them back up and into the flex position.
• Switch support to the left foot, abducting and lifting the right foot 8–12 inches from the ground.
• From the flex position, lower the hips toward the ground before quickly moving them back up to the flex position.
• The elevated foot remains off the ground throughout the exercise.
• Continue switching support 5–10 times before moving into the starting position. Move to the Straddle Stance position before running a short distance or 3–5 seconds.

The Alternating foot strike is the first exercise in Running Workout 3. Perform the exercise as follows:

• The starting position for the Alternating foot strike is the upright torso with hands in the ready position against the wall. With the left leg is directly beneath the body with the foot, hips, and shoulders in alignment while balancing on the supporting leg.
• From the starting position, with hands on the wall, the foot should draw a half a semi-circle from the ground.
• Focus on switching to support leg rapidly prior to lowering the right leg.
• Repeat this exercise up to 5 times on both sides before running a short distance or 3–5 seconds. +Running Workouts

The Hop in Place is the second exercise in Running Workout 3. This exercise focuses on single leg agility and balance. Perform the exercise as follows:

• The starting position for the Hop in Place is the upright torso with the foot, hips, and shoulders in alignment. The left leg is the balance leg.
• From the starting position, push off the ground and land back in the starting position. Concentrate on keeping the head and upper body in same place.
• Repeat 5–10 times on both legs before running a short distance or 3–5 seconds.

The Hop Forward is the third exercise in Running Workout 3. This exercise prevents bending at the waist. Perform the exercise as follows:

• The starting position for the Hop Forward is the upright torso with the foot, hips, and shoulders in alignment.
• From the starting position, hop from one foot to the other in place before progressing forward by hopping for a short distance or 3–5 seconds. +Running Workouts
• After completing the drill, run a short distance or for 3–5 seconds.

The Backwards Run is the final exercise in Running Workout 3. This exercise increases the perception of gravity—you will feel how easy it is to let gravity do the work of moving you when running backwards. Perform the exercise as follows:

• The starting position is the Straddle Stance position. The runner runs in place at 180 steps per minute.
• After a few seconds, lean the torso back and allow the feet to follow and run backwards for a short distance. At that point and without stopping, turn around and run forward for 3–5 seconds.
• Repeat this exercise up to 5 times.

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.