WarriorLiteCalendar.pdf

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LITE MISSION Day 1: No Intensity

STRAIN PREVENTION PROGRAM

10-20 REPETITIONS / DIRECTION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

NECK CIRCLE

CRITICAL OBJECTIVES

ACTIONABLE STEPS TODAY

NECK TILT

CAREER:

NECK ROLL

SCAPULAR ROLL

ARM SCREW

RESOURCES OR ALLIES NEEDED

DOUBLE ARM FIGURE 8

ELBOW CIRCLES AND FIGURE 8

PERSONAL:

WRIST CIRCLE

FINGER HAND ROLL

THORACIC FLEXION -

EXTENSION

GREATEST OBSTACLES

INTERNAL:

THORACIC LATERAL GLIDE AND

CIRCLE

PHYSICAL:

PELVIC ROTATION AND TILT

HIP CIRCLE AND HURDLE

EXTERNAL:

KNEE CIRCLE

ANKLE CIRCLE

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LITE MISSION Day 2: Low Intensity

STRESS CONVERSION PROGRAM

60 SECONDS / POSITION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

KNEELING NECK POSITIONS

CRITICAL OBJECTIVES

ACTIONABLE STEPS THIS WEEK

CAREER:

KNEELING SIDE BEND

KNEELING SPINAL TWIST

SEATED FORWARD FOLD

SEATED SPINAL TWIST

SHIN LUNGE

PERSONAL:

ACTIONABLE STEPS THIS MONTH

DOWNWARD FACING DOG

UPWARD FACING DOG

PIGEON

SHOULDER BRIDGE

PHYSICAL:

WIND REMOVING POSITION

CORPSE

% POINTS EARNED TODAY

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LITE MISSION Day 3: Moderate Intensity

PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)

WARMUP

60 SECONDS / MOVEMENT

WORKOUT

8 SETS OF 20SEC EXERCISE, 10SEC REST;

1MIN RECOVERY BETWEEN DRILLS

SCORE

KEEP THE LOWEST OF THE 8 SCORES FROM

EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN

60 SECONDS / POSITION

GUARD CIRCLES

SIT UP / KNEE LIFT

SHINBOX FROG

PRONE WORM

LUNGE SQUAT

CAMEL SIDEBEND

SIDE THREAD CIRCLE

BEAR PRESS KNEE

ELBOW DOWNDOG

ONE LEG RUNNER

SHIN REACH

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

KNEE THRU HIP

CROSSBOW

BELT FIGURE 8

WINDSHIELD WIPER

ONE ARM LOCUST

TOTAL:

CORPSE

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LITE MISSION Day 4: High Intensity

PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)

WARMUP

60 SECONDS / MOVEMENT

WORKOUT

8 SETS OF 20SEC EXERCISE, 10SEC REST;

1MIN RECOVERY BETWEEN DRILLS

SCORE

KEEP THE LOWEST OF THE 8 SCORES FROM

EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN

60 SECONDS / POSITION

GUARD CIRCLES

SIT UP / KNEE LIFT

SHINBOX FROG

PRONE WORM

LUNGE SQUAT

CAMEL SIDEBEND

SIDE THREAD CIRCLE

BEAR PRESS KNEE

ELBOW DOWNDOG

ONE LEG RUNNER

SHIN REACH

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

KNEE THRU HIP

CROSSBOW

BELT FIGURE 8

WINDSHIELD WIPER

ONE ARM LOCUST

TOTAL:

CORPSE

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LITE MISSION Day 5: No Intensity

STRAIN PREVENTION PROGRAM

10-20 REPETITIONS / DIRECTION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

NECK CIRCLE

CRITICAL OBJECTIVES

ACTIONABLE STEPS TODAY

NECK TILT

CAREER:

NECK ROLL

SCAPULAR ROLL

ARM SCREW

RESOURCES OR ALLIES NEEDED

DOUBLE ARM FIGURE 8

ELBOW CIRCLES AND FIGURE 8

PERSONAL:

WRIST CIRCLE

FINGER HAND ROLL

THORACIC FLEXION -

EXTENSION

GREATEST OBSTACLES

INTERNAL:

THORACIC LATERAL GLIDE AND

CIRCLE

PHYSICAL:

PELVIC ROTATION AND TILT

HIP CIRCLE AND HURDLE

EXTERNAL:

KNEE CIRCLE

ANKLE CIRCLE

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Plik z chomika:

Inne pliki z tego folderu:

9 Principles.pdf (279 KB)
RMAXPRODS-CommandoMissionInstructional435.mp4 (70915 KB)
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RMAXPRODS-CoolDownSimulation655.mp4 (35551 KB)

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