EDURANCE AND MOBILITY

Question 1

PREP DRILL
B-R-H-R-S-W-F-P-B-P

Answer 1

BE
RIGHT
HERE
REAL
SOON,
WE
FOUND
PRIVATES
BEHIND
POPEYES

Question 2

PREP DRILL
#1

Answer 2

BEND AND REACH

Question 3

PREP DRILL
#2

Answer 3

REAR LUNGE

Question 4

PREP DRILL
#3

Answer 4

HIGH JUMPER

Question 5

PREP DRILL
#4

Answer 5

ROWER

Question 6

PREP DRILL
#5

Answer 6

SQUAT BENDER

Question 7

PREP DRILL
#6

Answer 7

WINDMILL

Question 8

PREP DRILL
#7

Answer 8

FORWARD LUNGE

Question 9

PREP DRILL
#8

Answer 9

PRONE ROW

Question 10

PREP DRILL
#9

Answer 10

BENT-LEG BODY TWIST

Question 11

PREP DRILL
#10

Answer 11

PUSH-UP

Question 12

1. Stand with your feet shoulder-width apart, arms above your head.
2. Brace your abs.
3. Hinging from your hips and with knees slightly bent, reach down and through your legs.
4. Do not round your lower back excessively.
5. Stand back up and repeat.

Answer 12

BEND AND REACH

Question 13

1. Stand with your feet shoulder to hip-width apart.
2. Put your hands on your hips and brace your core.
3. Take a large step back and bend your legs, lowering your rear knee down toward the floor.
4. Push off your back leg and return to the starting position.
5. Do your next rep leading with the opposite leg.

Answer 13

REAR LUNGE

Question 14

1. Stand with your feet shoulder-width apart.
2. Bend your knees and swing your arms backward.
3. Swing your arms forward and up to shoulder height as you jump into the air.
4. Land, swing your arms back again, but this time raise them above your head as you jump.
5. Alternate between these two different arm swing variations for the duration of your set.

Answer 14

HIGH JUMPER

Question 15

1. Lie on your back with your arms extended above your head.
2. Brace your abs.
3. Bend your legs and raise your arms until you are balanced on your butt/lower back.
4. Touch your feet to the floor.
5. Without pausing, straighten your legs, lie back down, and repeat.

Answer 15

ROWER

Question 16

1. Stand with your feet shoulder-width apart, hands on your hips.
2. Brace your core.
3. Bend your legs and squat down until your thighs are roughly parallel to the floor.
4. Simultaneously extend your arms out in front of you at shoulder height.
5. Stand back up and lower your arms.
6. Next, hinge forward from the hips and reach down with straight arms to just below your knees.
7. Stand back up.
8. Alternate between these two exercises for the required number of reps.

Answer 16

SQUAT BENDER

Question 17

1. Stand with your feet shoulder-width apart, arms raised to the side, hands level with your shoulders.
2. Reach down and touch the outside of your leg with the opposite arm, twisting your torso and reaching up and behind you at the same time.
3. Return to the starting position and repeat on the opposite side.

Answer 17

WINDMILL

Question 18

1. Stand with your feet shoulder to hip-width apart.
2. Put your hands on your hips and brace your core.
3. Take a large step forward and bend your legs, lowering your rear knee down toward the floor.
4. Push off your front leg and return to the starting position.
5. Do your next rep leading with the opposite leg.

Answer 18

FOWARD LUNGE

Question 19

1. Lie on your front with your body straight and arms extended in front of you.
2. Lift your head, chest, and shoulders off the floor, bending your arms and pulling your hands into your shoulders.
3. Lie back down while simultaneously extending your arms and repeat.

Answer 19

PRONE ROW

Question 20

1. Lie on your back with your legs bent and shins parallel to the floor.
2. Rest your arms on the floor, so they form a T-shape with your body.
3. Brace your core.
4. Keeping your legs bent, rotate your hips and lower your knees down toward the floor.
5. Return to the center and then lower your legs to the opposite side.
6. Continue alternating sides for the required number of reps.

Answer 20

BENT-LEG BODY TWIST

Question 21

1. Squat down and place your hands on the floor, so your fingers are pointing forward, shoulder-width apart.
2. Jump your feet out and back, so your body is straight.
3. Brace your abs.
4. Bend your arms and lower your chest to within an inch of the floor.
5. Push yourself back up and repeat.
6. You can do push-ups on your knees to make them more manageable.

Answer 21

PUSH-UP

Question 22

B-R-H-R-S-W-F-P-B-P
-BE

Answer 22

BEND AND REACH

Question 23

B-R-H-R-S-W-F-P-B-P
-RIGHT

Answer 23

REAR LUNGE

Question 24

B-R-H-R-S-W-F-P-B-P
-HERE

Answer 24

HIGH JUMPER

Question 25

B-R-H-R-S-W-F-P-B-P -REAL

Answer 25

ROWER

Question 26

B-R-H-R-S-W-F-P-B-P -SOON

Answer 26

SQUAT BENDER

Question 27

B-R-H-R-S-W-F-P-B-P -WE

Answer 27

WINDMILL

Question 28

B-R-H-R-S-W-F-P-B-P -FOUND

Answer 28

FORWARD LUNGE

Question 29

B-R-H-R-S-W-F-P-B-P -PRIVATES

Answer 29

PRONE ROW

Question 30

B-R-H-R-S-W-F-P-B-P -BEHIND

Answer 30

BENT LEG BODY TWIST

Question 31

B-R-H-R-S-W-F-P-B-P -POPEYES

Answer 31

PUSH-UP

Question 32

HIP STABILITY DRILL L-M-B-S-S

Answer 32

LET ME BACK SUPER SOON

Question 33

L-M-B-S-S -LET

Answer 33

LATERAL LEG RAISE

Question 34

L-M-B-S-S -ME

Answer 34

-MEDIAL LEG RAISE

Question 35

L-M-B-S-S -BACK

Answer 35

BENT LEG LATERAL RAISE

Question 36

L-M-B-S-S -SUPER

Answer 36

SINGLE LEG TUCK

Question 37

L-M-B-S-S -SOON

Answer 37

SINGLE LEG OVER

Question 38

MILITARY MOVEMENT DRILL 1&2 V-L-S P-C-C

Answer 38

VERY LATE SOLDIERS PRACTICE CROSSOVERS CROUCHING

Question 39

V-L-S P-C-C - VERY

Answer 39

VERTICALS

Question 40

V-L-S P-C-C -LATE

Answer 40

LATERALS

Question 41

V-L-S P-C-C -SOLDIERS

Answer 41

SHUTTLE SPRINT

Question 42

V-L-S P-C-C - PRACTICE

Answer 42

POWER SKIP

Question 43

V-L-S P-C-C -CROSSOVERS

Answer 43

CROSSOVERS

Question 44

V-L-S P-C-C -CROUCHING

Answer 44

CROUCH RUN