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BLC- PRT > EDURANCE AND MOBILITY > Flashcards

EDURANCE AND MOBILITY Flashcards

1
Q

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

A

BE
RIGHT
HERE
REAL
SOON,
WE
FOUND
PRIVATES
BEHIND
POPEYES

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2
Q

PREP DRILL
#1

A

BEND AND REACH

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3
Q

PREP DRILL
#2

A

REAR LUNGE

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4
Q

PREP DRILL
#3

A

HIGH JUMPER

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5
Q

PREP DRILL
#4

A

ROWER

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6
Q

PREP DRILL
#5

A

SQUAT BENDER

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7
Q

PREP DRILL
#6

A

WINDMILL

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8
Q

PREP DRILL
#7

A

FORWARD LUNGE

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9
Q

PREP DRILL
#8

A

PRONE ROW

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10
Q

PREP DRILL
#9

A

BENT-LEG BODY TWIST

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11
Q

PREP DRILL
#10

A

PUSH-UP

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12
Q
  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.
A

BEND AND REACH

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13
Q
  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.
A

REAR LUNGE

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14
Q
  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.
A

HIGH JUMPER

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15
Q
  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.
A

ROWER

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16
Q
  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.
A

SQUAT BENDER

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17
Q
  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.
A

WINDMILL

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18
Q
  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.
A

FOWARD LUNGE

19
Q
  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.
A

PRONE ROW

20
Q
  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.
A

BENT-LEG BODY TWIST

21
Q
  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.
A

PUSH-UP

22
Q

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

A

BEND AND REACH

23
Q

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

A

REAR LUNGE

24
Q

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

A

HIGH JUMPER

25
Q

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

A

ROWER

26
Q

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

A

SQUAT BENDER

27
Q

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

A

WINDMILL

28
Q

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

A

FORWARD LUNGE

29
Q

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

A

PRONE ROW

30
Q

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

A

BENT LEG BODY TWIST

31
Q

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

A

PUSH-UP

32
Q

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

A

LET
ME
BACK
SUPER
SOON

33
Q

L-M-B-S-S
-LET

A

LATERAL LEG RAISE

34
Q

L-M-B-S-S
-ME

A

-MEDIAL LEG RAISE

35
Q

L-M-B-S-S
-BACK

A

BENT LEG LATERAL RAISE

36
Q

L-M-B-S-S
-SUPER

A

SINGLE LEG TUCK

37
Q

L-M-B-S-S
-SOON

A

SINGLE LEG OVER

38
Q

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

A

VERY
LATE
SOLDIERS

PRACTICE
CROSSOVERS
CROUCHING

39
Q

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

A

VERTICALS

40
Q

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

A

LATERALS

41
Q

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

A

SHUTTLE SPRINT

42
Q

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

A

POWER SKIP

43
Q

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

A

CROSSOVERS

44
Q

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

A

CROUCH RUN

BLC- PRT (1 decks)

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