TACFITWarriorWallChartLITE.pdf

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LITE MISSION WALL CHART

NO INTENSITY DAY

STRAIN PREVENTION PROGRAM

10-20 REPETITIONS / DIRECTION

LOW INTENSITY DAY

STRESS CONVERSION PROGRAM

60 SECONDS / POSITION

MODERATE/HIGH INTENSITY DAY

GUARD CIRCLES

PRONE WORM

WARMUP

60 SECONDS / MOVEMENT

NECK CIRCLE

KNEELING NECK POSITIONS

SIDE THREAD CIRCLE

NECK TILT

KNEELING SIDE BEND

ONE LEG RUNNER

NECK ROLL

KNEELING SPINAL TWIST

3 POINT COSSACK

SCAPULAR ROLL

BELT FIGURE 8

SEATED FORWARD FOLD

ARM SCREW

SEATED SPINAL TWIST

SIT UP / KNEE LIFT

DOUBLE ARM FIGURE 8

WORKOUT

8 SETS OF:

20 SECONDS EXERCISE

10 SECONDS REST

1 MINUTE REST BETWEEN

DRILLS

LUNGE SQUAT

SHIN LUNGE

ELBOW CIRCLES AND FIGURE 8

BEAR PRESS KNEE

WRIST CIRCLE

DOWNWARD FACING DOG

SHIN REACH

FINGER HAND ROLL

UPWARD FACING DOG

KNEE THRU HIP

THORACIC FLEXION -

EXTENSION

WINDSHIELD WIPER

PIGEON

THORACIC LATERAL GLIDE AND

CIRCLE

SHOULDER BRIDGE

SHINBOX FROG

CAMEL SIDEBEND

WIND REMOVING POSITION

PELVIC ROTATION AND TILT

COOLDOWN

60 SECONDS / POSITION

ELBOW DOWNDOG

CORPSE

HIP CIRCLE AND HURDLE

SHIN LUNGE SIDE ANGLE

KNEE CIRCLE

CROSSBOW

ANKLE CIRCLE

ONE ARM LOCUST

CORPSE

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