Include the following but are not limited to:
Cross Countries; Bridges; Crunches (side, mid, lower and upper abdominal work); Push-ups (narrow, wide, shoulder width, inclined, declined, negatives, staggered, and suspended); Tripod Holds; Belly Angels; Side Leg Lifts; Crab Crawls; Jumping Jacks (Side straddle hops); Flutter Kicks; Reverse Curls for Abs; Sit-ups; Calf Raises; Knee Taps; Lunges (stationary and moving); Arm Rotations (vertical and lateral); Super-mans; Oblique Bridges; Mountain Climbers; Air Squats (wide and narrow); Swimmers; Kick Backs; Wall Sits; Star Jumpers; Duck Walk; Squat Thrusts; Side Leg Lift; Burpies; Body Builders; Bicycle Crunches; Bear Crawl; Reach Through; Half-Jumping Jacks; Half Sit-ups; Dips (bars, mat, chair); Fire Hydrants; Reach-ups; lizards; running (sprinting and short distance); Jumping Movements; Fall Recovery Drills; Rolling; Bending; Squatting; Twisting; Reaching; Impact drills with hand and ASP Baton; Carry 50lbs; Drag 150lbs; Pushing and pressing weight; Physical Readiness Test (PRT); Job Task Scenario (JTS); Tire Flips; TRX Suspension work (inverted push-ups; suspension push-ups); Wall Ball; Kettle Bell Swings; Windshield Wipers with bar; Jump Rope; Rope Tabata/Wave work;
Equipment to be utilized
Core Balls “Wilson’s” (12lb to 18lb); Medicine Balls (12lb to 20lb); Kettle Bells (10lb to 60lb); Blasting TRX Suspension Cables; Ropes; Jump Ropes; Mats; Punching Bags; Strike Bags; Treadmills; Elliptical Machines; Stationary Bicycles; Gloves; Focus Mitts; Training Batons; Protective Clothing and Gear; Pull-up Bars; Dip Bars; Stationary Walls, Portable fence obstacles; Tires; Red Man Training pistols / Blue Training pistols; Training knives; Fit Deck Cards (Body weight; Stretch; Navy Seals; Combat; Pull-up; Kettle Bell; Agility/Speed; Core Blast; Medicine Ball); 45lb Barbell; Tires
Warm-up; Cool Down and Stretching
- All Physical Training programs/sessions will begin with an extensive warm-up followed by stretching movements (static, dynamic and Proprioreceptive Neuromuscular Facilitation (PNF).
- After exercise, there will be an extensive cool down protocol to assist the body in its recovery and rebuilding process.
- There will be no Ballistic style of stretching performed.
WARM-UP and Stretching:
Consists of light jogging followed by the following protocol:
- 1. Jog approximately 100 meters; high knees jog; kick-backs; side lateral movement (right and left); rotation jog (hip rotation swivel right and left); high skip movement; return to normal jog.
- 2. Stretching: Butterfly; Modified Hurdler (right and left); straddle (right and left); truck extension; glute stretch (right and left); Hip stretch; Quadriceps stretch; Calf stretch (right and left); shoulder stretch (right and left); Triceps stretch (right and left); Neck stretch (center, right , back, left); Chest stretch; Hamstring stretch; Hip/back stretch; Lower Back stretch; Back and Arms stretch
Cool Down:
- Light jogging
- Arm Swings
- Stretching as indicated above.
Stretching:
Consisting of the following movements:
Upper Body:
- Neck Tilt (right and left)
- Neck Rotate: (right and left)
- Neck Extend: (front and back)
- Neck Flex: (back to front)
- Shoulder: (right and left)
- Shoulder Shrug
- Chest
- Corner Chest
- Triceps: (right and left)
- Wrist Extension 1-hand at a time
- Wrist Extension 2-hands
- Wrist Flexion 1-hand at a time
- Forward Prayer Rotation: (right and left)
- Reach to the Sky
Middle Body:
- Forward Prayer
- Cat & Camel
- Side Bend on floor (right and left)
- Side Bend Seated (right and left)
- Side Bend Standing (right and left)
- 1 Knee to Chest (right and left)
- 2 Knees to Chest
- Elbow Press
- Lizard
- Chest Opener
- Back Bend Standing
- Knee Sways
- Spine Twist Seated
- Mermaid
- Full Length Torso (lying down)
- Shoulder Bridge
Lower Body:
- Lying Hip Rotator
- Thread the Needle
- Seated Cross Legged
- Hamstring Seated (modified Hurdler)
- Hamstring Standing
- V-Sit (Straddle)
- Butterfly
- Side Lunge (right and left)
- Modified Kneel (right and left)
- Quad (right and left)
- Quad Lying (right and left)
- Calf Standing Stretch (right and left)
- Scorpion Stretch
- Hamstring with Wall
- Toe Pointers
- Toes to knees
Exercises Broken Down Into Anatomical Positions:
Lower Body:
- Fire Hydrants (right and left)
- Side Leg Lifts outer (right and left)
- Side Leg Lifts Inner (right and left)
- Duck Walk
- Wall Sits
- Kick Backs (right and left)
- Squats Wide
- Squats Neutral
- Lunges
- Lunges Stationary
- Calf Raises (right and left)
- Knee Taps
Full Body:
- Body Builders
- Burpies
- Crab Crawl
- Cross Countries
- Jumping Jacks
- Chase the Rabbit (Mountain Climbers)
- Swimmers
- Star Jumpers
- Squat Thrust
- Bear Crawl
- Half Jumping Jacks
Middle Body:
- Reach Ups
- Lizards
- Half Sit Ups
- Reach Throughs
- Bicycle Crunches
- Oblique Bridge (right and left)
- Sit Ups
- Reverse Curls
- Flutter Kicks
- Side Crunches
- Crunches
- Bridge
Upper Body:
- Dips
- Arm Rotations (vertical and horizontal)
- Push Ups (standard, staggered, negatives, wide, narrow/spade/diamonds)
- Superman (right and left)
- Belly Angels
- Tripod hold (right and left)
**The lists above are ever changing and fully inclusive and comprehensive to meet the needs of a modern application to physical fitness training** Most all exercises listed above can be searched online for details regarding how to perform as well as detailed description and video.
***Warm-ups; Stretching and Cool Downs are at a minimum 15 minutes in length***