TACFIT Warrior Wall Chart PRE-RECRUIT AWS

PRE-RECRUIT MISSION WALL CHART NO INTENSITY DAY

LOW INTENSITY DAY

STRAIN PREVENTION PROGRAM 10-20 REPETITIONS / DIRECTION

STRESS CONVERSION PROGRAM 60 SECONDS / POSITION

NECK CIRCLE

KNEELING NECK POSITIONS

NECK TILT

KNEELING SIDE BEND

NECK ROLL

MODERATE/HIGH INTENSITY DAY GUARD CIRCLES

WARMUP 60 SECONDS / MOVEMENT

PRONE WORM SIDE THREAD CIRCLE ONE LEG RUNNER

KNEELING SPINAL TWIST

3 POINT COSSACK

SEATED FORWARD FOLD

BELT FIGURE 8

DOUBLE ARM FIGURE 8

SEATED SPINAL TWIST

KNEE LIFT CRADLE

ELBOW CIRCLES AND FIGURE 8

SHIN LUNGE

SCAPULAR ROLL ARM SCREW

WRIST CIRCLE FINGER HAND ROLL THORACIC FLEXION EXTENSION

DOWNWARD FACING DOG UPWARD FACING DOG

WORKOUT 8 SETS OF: 20 SECONDS EXERCISE 10 SECONDS REST 1 MINUTE REST BETWEEN DRILLS

SHIN LUNGE PLANK PULL KNEE SIT BEHIND TWIST SIT THRU STRETCH

PIGEON

SHINBOX SWITCH

THORACIC LATERAL GLIDE AND CIRCLE

SHOULDER BRIDGE

SHINBOX FROG

PELVIC ROTATION AND TILT

WIND REMOVING POSITION

HIP CIRCLE AND HURDLE

CORPSE

KNEE CIRCLE ANKLE CIRCLE

CAMEL SIDEBEND

COOLDOWN 60 SECONDS / POSITION

ELBOW DOWNDOG SHIN LUNGE SIDE ANGLE CROSSBOW ONE ARM LOCUST CORPSE