EDURANCE AND MOBILITY Flashcards
PREP DRILL
B-R-H-R-S-W-F-P-B-P
BE
RIGHT
HERE
REAL
SOON,
WE
FOUND
PRIVATES
BEHIND
POPEYES
PREP DRILL
#1
BEND AND REACH
PREP DRILL
#2
REAR LUNGE
PREP DRILL
#3
HIGH JUMPER
PREP DRILL
#4
ROWER
PREP DRILL
#5
SQUAT BENDER
PREP DRILL
#6
WINDMILL
PREP DRILL
#7
FORWARD LUNGE
PREP DRILL
#8
PRONE ROW
PREP DRILL
#9
BENT-LEG BODY TWIST
PREP DRILL
#10
PUSH-UP
- Stand with your feet shoulder-width apart, arms above your head.
- Brace your abs.
- Hinging from your hips and with knees slightly bent, reach down and through your legs.
- Do not round your lower back excessively.
- Stand back up and repeat.
BEND AND REACH
- Stand with your feet shoulder to hip-width apart.
- Put your hands on your hips and brace your core.
- Take a large step back and bend your legs, lowering your rear knee down toward the floor.
- Push off your back leg and return to the starting position.
- Do your next rep leading with the opposite leg.
REAR LUNGE
- Stand with your feet shoulder-width apart.
- Bend your knees and swing your arms backward.
- Swing your arms forward and up to shoulder height as you jump into the air.
- Land, swing your arms back again, but this time raise them above your head as you jump.
- Alternate between these two different arm swing variations for the duration of your set.
HIGH JUMPER
- Lie on your back with your arms extended above your head.
- Brace your abs.
- Bend your legs and raise your arms until you are balanced on your butt/lower back.
- Touch your feet to the floor.
- Without pausing, straighten your legs, lie back down, and repeat.
ROWER
- Stand with your feet shoulder-width apart, hands on your hips.
- Brace your core.
- Bend your legs and squat down until your thighs are roughly parallel to the floor.
- Simultaneously extend your arms out in front of you at shoulder height.
- Stand back up and lower your arms.
- Next, hinge forward from the hips and reach down with straight arms to just below your knees.
- Stand back up.
- Alternate between these two exercises for the required number of reps.
SQUAT BENDER
- Stand with your feet shoulder-width apart, arms raised to the side, hands level with your shoulders.
- 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.
- Return to the starting position and repeat on the opposite side.
WINDMILL
- Stand with your feet shoulder to hip-width apart.
- Put your hands on your hips and brace your core.
- Take a large step forward and bend your legs, lowering your rear knee down toward the floor.
- Push off your front leg and return to the starting position.
- Do your next rep leading with the opposite leg.
FOWARD LUNGE
- Lie on your front with your body straight and arms extended in front of you.
- Lift your head, chest, and shoulders off the floor, bending your arms and pulling your hands into your shoulders.
- Lie back down while simultaneously extending your arms and repeat.
PRONE ROW
- Lie on your back with your legs bent and shins parallel to the floor.
- Rest your arms on the floor, so they form a T-shape with your body.
- Brace your core.
- Keeping your legs bent, rotate your hips and lower your knees down toward the floor.
- Return to the center and then lower your legs to the opposite side.
- Continue alternating sides for the required number of reps.
BENT-LEG BODY TWIST
- Squat down and place your hands on the floor, so your fingers are pointing forward, shoulder-width apart.
- Jump your feet out and back, so your body is straight.
- Brace your abs.
- Bend your arms and lower your chest to within an inch of the floor.
- Push yourself back up and repeat.
- You can do push-ups on your knees to make them more manageable.
PUSH-UP
B-R-H-R-S-W-F-P-B-P
-BE
BEND AND REACH
B-R-H-R-S-W-F-P-B-P
-RIGHT
REAR LUNGE
B-R-H-R-S-W-F-P-B-P
-HERE
HIGH JUMPER
B-R-H-R-S-W-F-P-B-P
-REAL
ROWER
B-R-H-R-S-W-F-P-B-P
-SOON
SQUAT BENDER
B-R-H-R-S-W-F-P-B-P
-WE
WINDMILL
B-R-H-R-S-W-F-P-B-P
-FOUND
FORWARD LUNGE
B-R-H-R-S-W-F-P-B-P
-PRIVATES
PRONE ROW
B-R-H-R-S-W-F-P-B-P
-BEHIND
BENT LEG BODY TWIST
B-R-H-R-S-W-F-P-B-P
-POPEYES
PUSH-UP
HIP STABILITY DRILL
L-M-B-S-S
LET
ME
BACK
SUPER
SOON
L-M-B-S-S
-LET
LATERAL LEG RAISE
L-M-B-S-S
-ME
-MEDIAL LEG RAISE
L-M-B-S-S
-BACK
BENT LEG LATERAL RAISE
L-M-B-S-S
-SUPER
SINGLE LEG TUCK
L-M-B-S-S
-SOON
SINGLE LEG OVER
MILITARY MOVEMENT DRILL 1&2
V-L-S
P-C-C
VERY
LATE
SOLDIERS
PRACTICE
CROSSOVERS
CROUCHING
V-L-S
P-C-C
- VERY
VERTICALS
V-L-S
P-C-C
-LATE
LATERALS
V-L-S
P-C-C
-SOLDIERS
SHUTTLE SPRINT
V-L-S
P-C-C
- PRACTICE
POWER SKIP
V-L-S
P-C-C
-CROSSOVERS
CROSSOVERS
V-L-S
P-C-C
-CROUCHING
CROUCH RUN
