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26

The TACFIT26 Daily Journal

LEVEL 1DELTA LEVEL WORKOUT SERIES

TACFIT® Tactical Fitness Systems

The TACFIT26 Daily Journal Level 1

Scott Sonnon, Chief Operations OfficerCopyright 2013 by RMAX International

All rights reserved.No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews. For information address:

RMAX InternationalP.O. Box 501388Atlanta, GA 31150Website: WWW.RMAXINTERNATIONAL.COM

Email comments and questions to: [email protected]

TACFIT® is a registered trademark of Sconik International LLC.DISCLAIMER:

The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting TACFIT® or any other exercise programs.

LEGAL STATEMENT:

When purchasing equipment, or any other products from RMAX International, the purchaser understands the risks associated with using this kind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with following instructions from other products, and agrees not to hold RMAX International, as well as any officers, members, employees, assistants, volunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible for injuries, maintenance, and/or supervision.

ATTENTION:

Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the process introduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damagesarising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercisedevice. Do not use if you have an injury, or are experiencing pain or inflammation in parts of your body without first consulting your doctor. Use this product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could result in injury.

IMPORTANT:

Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT to ensure their proper and safe use.

T H E S I X W O R K O U T S :1. T H E 2 0 / 1 0 X 8 + 6 0 W O R K O U T : E A C H E X E R C I S E P E R F O R M E D F O R 8 S E T S O F 2 0

S E C O N D S W O R K F O L L O W E D B Y 1 0 S E C O N D S O F R E C O V E R Y ( 4 M I N U T E S ) . T A K E A 1 M I N U T E R E C O V E R Y A F T E R E A C H 4 M I N U T E S O F A N E X E R C I S E .

2. T H E 4 / 1 X 4 W O R K O U T : 4 E X E R C I S E S ; P E R F O R M E A C H E X E R C I S E F O R O N E R O U N D 4 M I N U T E S I N D U R A T I O N . T A K E 1 M I N U T E R E C O V E R Y I N B E T W E E N E A C H E X E R C I S E . P A C E A N D R E G R E S S A S N E C E S S A R Y T O P E R F O R M W I T H O U T S T O P P I N G

3. T H E E M O T M W O R K O U T : T W E N T Y T O T A L , 1 M I N U T E R O U N D S . B E G I N O V E R E A C H N E W M I N U T E . P E R F O R M T H E C I R C U I T O F E X E R C I S E S I N L E S S T H A N A M I N U T E . C O M P L E T E A L L I N T I M E A N D G E T O N E P O I N T . I F Y O U D O N ʼ T , T H E N Y O U R E C E I V E N O P O I N T .

4. T H E A M R A P W O R K O U T : C O M P L E T E T H E C I R C U I T A S M A N Y T I M E S A S P O S S I B L E I N 2 0 M I N U T E S .

5. T H E [ 9 0 / 3 0 X 5 ] 2 W O R K O U T : 5 E X E R C I S E S ; P E R F O R M E A C H F O R 9 0 S E C O N D S F O L L O W E D B Y 3 0 S E C O N D S R E C O V E R Y . A F T E R Y O U C O M P L E T E A L L 5 E X E R C I S E S , D O I T A S E C O N D T I M E .

6. T H E A F A P / T W O R K O U T : C O M P L E T E A L L O F T H E R E P E T I T I O N S A S F A S T A S Y O U R T E C H N I Q U E C A N H O L D Y O U R S P E E D I N L E S S T H A N T W E N T Y M I N U T E S .

M O B I L I T Y D A Y S :DO ALL OF THE MOBILITY DRILLS 3 TIMES AS YOUR MOBILITY DAY. PERFORM DRILLS 3 TIMES FOR 18 UNINTERRUPTED MINUTES. SWITCH SIDES HALFWAY IF IT IS A ONE SIDED DRILL.

C O M P E N S A T I O N D A Y S :PERFORM THE COMPENSATION DRILLS 3 TIMES FOR 18 UNINTERRUPTED MINUTES AS YOUR COMPENSATION DAY. SWITCH SIDES HALFWAY IF IT IS A ONE SIDED DRILL.

W A R M U P :DO ALL OF THE WARMUP DRILLS BEFORE YOUR WORKOUT. PERFORM YOUR SET OF DRILLS FOR 6 MINUTES. SWITCH SIDES AT HALFWAY IF IT IS A ONE SIDED DRILL. WHEN YOU FINISH ALL DRILLS, THEN WORKOUT.

C O O L D O W N :DO ALL OF THE COOLDOWN DRILLS AFTER YOUR WORKOUT. PERFORM YOUR SET OF DRILLS FOR 6 MINUTES. SWITCH SIDES AT HALFWAY IF IT IS A ONE SIDED DRILL. WHEN YOU FINISH ALL DRILLS, YOU’RE DONE FOR THE DAY.

C A L E N D A R S C O R E S H E E T

Program Level Total Score Heart Rate

Qual

Alpha

Bravo

Charlie

Delta

Echo

Foxtrot

Golf

Hotel

India

Juliet

Kilo

Lima

Mike

Program Level Total Score Heart Rate

November

Oscar

Papa

Quebec

Romeo

Sierra

Tango

Uniform

Victor

Whiskey

Xray

Yankee

Zulu

Qual

T A C F I T 2 6 C A L E N D A RNo IntensityNo Intensity Low IntensityLow Intensity Moderate IntensityModerate Intensity High IntensityHigh Intensity

Day 1 mobility Day 2 Compensation Day 3 Qual Day 4 Qual

Day 5 mobility Day 6 Compensation Day 7 Alpha Day 8 Alpha

Day 9 mobility Day 10 Compensation Day 11 Bravo Day 12 Bravo

Day 13 mobility Day 14 Compensation Day 15 Charlie Day 16 Charlie

Day 17 mobility Day 18 Compensation Day 19 Delta Day 20 Delta

Day 21 mobility Day 22 Compensation Day 23 Echo Day 24 Echo

Day 25 mobility Day 26 Compensation Day 26 Foxtrot Day 28 Foxtrot

Day 29 mobility Day 30 Compensation Day 31 Golf Day 32 Golf

Day 33 mobility Day 34 Compensation Day 35 Hotel Day 36 Hotel

Day 37 mobility Day 38 Compensation Day 39 India Day 40 India

Day 41 mobility Day 42 Compensation Day 43 Juliet Day 44 Juliet

Day 45 mobility Day 46 Compensation Day 47 Kilo Day 48 Kilo

Day 49 mobility Day 50 Compensation Day 51 Lima Day 52 Lima

Day 53 mobility Day 54 Compensation Day 55 Mike Day 56 Mike

Day 57 mobility Day 58 Compensation Day 59 November Day 60 November

Day 61 mobility Day 62 Compensation Day 63 Oscar Day 64 Oscar

Day 65 mobility Day 66 Compensation Day 67 Papa Day 68 Papa

Day 69 mobility Day 70 Compensation Day 71 Quebec Day 72 Quebec

Day 73 mobility Day 74 Compensation Day 75 Romeo Day 76 Romeo

Day 77 mobility Day 78 Compensation Day 79 Sierra Day 80 Sierra

Day 81 mobility Day 82 Compensation Day 83 Tango Day 84 Tango

Day 85 mobility Day 86 Compensation Day 87 Uniform Day 88 Uniform

Day 89 mobility Day 90 Compensation Day 91 Victor Day 92 Victor

Day 93 mobility Day 94 Compensation Day 95 Whiskey Day 96 Whiskey

Day 97 mobility Day 98 Compensation Day 99 Xray Day 100 Xray

Day 101 mobility Day 102 Compensation Day 103 yankee Day 104 yankee

Day 105 mobility Day 106 Compensation Day 107 zulu Day 108 zulu

D A Y 1 : Q U A L M O B I L I T YDate

Resting Heart Rate Heart Rate Maximum

220-AGENo Intensity Mobility

Target Heart Rate 0-40% Maximum

D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.

Perform the mobility drills in these blocks for the workout.

For your No Intensity Day, repeat the warm-up 3X (three times total).

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Mobility Drill

knee circleMobility P15

backstrokeMobility P04

hip hurdleMobility P11

hitchhikerMobility P12

gunslingerMobility P08

spinal rotationMobility P29

D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.

Perform the compensation drills in these blocks for the workout.

For your Low Intensity Day, repeat the cool-down 3X (three times total).

Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

D A Y 2 : Q U A L C O M P E N S A T I O N Date


220-AGELow Intensity Compensation


Compensation Drill

pigeoncompensation P15

downward facing dogcompensation P06

forearm frogcompensation P12

drill bit holdcompensation P07

shoulder bridgecompensation P20

standing sidebendcompensation P26


220-AGEModerate Intensity Workout


D A Y 3 : Q U A L 2 0 / 1 0 X 8 + 6 0 W O R K O U T

Exercises Sets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets Scored Heart Rate Technique Effort Discomfort

lunge RaiseQual p05

knee ellipseQual p06

sit thru hipQual p05

pushup kneeQual p08

Hollow Body crunchQual p09

table liftQual p10

Score: Add the lowest of 8 sets from each of the exercises

AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort

D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.

Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above.

During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.

Perform 1 round of the cool-down which you will perform on your compensation of this cycle

When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Cooldownpigeon

compensation P15

downward facing dog

compensation P06





Warmupknee circle

Mobility P15






Date

D A Y 4 : Q U A L 2 0 / 1 0 X 8 + 6 0 W O R K O U T


lunge RaiseQual p05

knee ellipseQual p06

sit thru hipQual p05

pushup kneeQual p08

Hollow Body crunchQual p09

table liftQual p10


AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort


220-AGE

High Intensity WorkoutTarget Heart Rate 80-100% Maximum






Cooldownpigeon

compensation P15

downward facing dog

compensation P06





Warmupknee circle

Mobility P15






Date

D A Y 5 : A L P H A M O B I L I T YDate








Mobility Drill

HitchhikerMobility P12

Twisting LungeMobility P32

BackstrokeMobility P04

Knee to Chest Push KickMobility P16





D A Y 6 : A L P H A C O M P E N S A T I O N Date




Compensation Drill

Sealcompensation P16

Twisted Lungecompensation P29

downward facing dogcompensation P06

Upward Facing Dogcompensation P30




D A Y 7 : A L P H A 2 0 / 1 0 X 8 + 6 0 W O R K O U T


Clubbell Two Handed Swipe (15lbs)Exercise p05

Ring/Strap Double RowExercise p011

Jump-Up PullupExercise p77

Box Step-UpExercise p24


AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort






CooldownSeal

compensation P16


downward facing dog

compensation P06

Upward Facing Dog

compensation P30

WarmupHitchhiker

Mobility P12



Knee to Chest Push Kick

Mobility P16

Date

D A Y 8 : A L P H A 2 0 / 1 0 X 8 + 6 0 W O R K O U T


Clubbell Two Handed Swipe (15lbs)Exercise p05


Jump-Up PullupExercise p77



AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort


220-AGE







CooldownSeal

compensation P16


downward facing dog

compensation P06

Upward Facing Dog

compensation P30

WarmupHitchhiker

Mobility P12




Mobility P16

Date

D A Y 9 : B R A V O M O B I L I T YDate








Mobility Drill

Rolling Shoulder BladeMobility p23

Inside Shoulder CircleMobility p14

Leg SwingMobility p17

Prayer Shoulder PlyoMobility p20





D A Y 1 0 : B R A V O C O M P E N S A T I O N Date




Compensation Drill

Sleeping WarriorCompensation p21

LocustCompensation p14

King Dancer BasicCompensation p13

Standing BackbendCompensation p24

Exercises Repetitions Scored Heart Rate Technique Effort Discomfort

kettlebell two handed deadliftExercise p37

Parallette/box Knee PressExercise p29

Leg ThreadExercise p45

Clubbell Gama cast (15lbs)Exercise p06

Score: Average 4 Repetition Totals AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort




D A Y 1 1 : B R A V O 4 / 1 X 4 W O R K O U T


Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above.


When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle..

Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

CooldownSleeping Warrior

Compensation p21

LocustCompensation

p14

King Dancer Basic

Compensation p13

Standing Backbend

Compensation p24

WarmupRolling

Shoulder Blade

Mobility p23

Inside Shoulder

CircleMobility p14


Prayer Shoulder

PlyoMobility p20

Date

D A Y 1 2 : B R A V O 4 / 1 X 4 W O R K O U T


kettlebell two handed deadliftExercise p37

Parallette/box Knee PressExercise p29


Clubbell Gama cast (15lbs)Exercise p06


AverageTechnique

AverageEffort

AverageDiscomfort


220-AGE







CooldownSleeping Warrior

Compensation p21

LocustCompensation

p14

King Dancer Basic

Compensation p13

Standing Backbend

Compensation p24

WarmupRolling

Shoulder Blade

Mobility p23

Inside Shoulder

CircleMobility p14


Prayer Shoulder

PlyoMobility p20

Date

D A Y 1 3 : C H A R L I E M O B I L I T YDate








Mobility Drill

Hindu Push-upMobility p10

Sit-thru StretchMobility p28

Side Shoulder CastMobility p27





D A Y 1 4 : C H A R L I E C O M P E N S A T I O N Date




Compensation Drill

Upward Facing DogCompensation p30

Dying Warrior Compensation p08

CamelCompensation p04

ExercisesClubbell Shoulder Park Squat (15lbs) reps: 5 right / 5 leftExercise p07

Quad Press Basic reps: 5Exercise p49

Ring/Strap Knee Press reps: 5Exercise p15




Round 1 Round 6 Round 11 Round 16





Score: Total Rounds you completed all repetitions in under 60 seconds

FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort

D A Y 1 5 : C H A R L I E E M O T M W O R K O U T


Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it.

When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.

Perform 1 round of the cool-down which you will perform on your compensation of this cycle.

Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).

CooldownUpward Facing DogCompensation p30



WarmupHindu Push-upMobility p10



Date

D A Y 1 6 : C H A R L I E E M O T M W O R K O U T






ExercisesClubbell Shoulder Park Squat (15lbs) reps: 5 right / 5 leftExercise p07


Ring/Strap Knee Press reps: 5Exercise p15


220-AGE








FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort




WarmupHindu Push-upMobility p10



Date

D A Y 1 7 : D E L T A M O B I L I T YDate








Mobility Drill

Rocking Shin LungeMobility p22

Hollow Body CrunchMobility p13

Frog Leg SwimMobility p07

Windshield WiperMobility p33





D A Y 1 8 : D E L T A C O M P E N S A T I O N Date




Compensation Drill

Shin Lunge Compensation p19

Shoulder BridgeCompensation p20

Wind RemovingCompensation p31

Seated Spinal TwistCompensation p17

ExercisesFront Lunge 21 repsExercise p72

Basic Spinal Rock 13 repsExercise p53

Mountain Climber 8 repsExercise p57

Kettlebell Figure Eight (8kgs) 5 repsExercise p41









Score: Total number of circuits you completed in under 20 minutes

FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort

D A Y 1 9 : D E L T A A M R A P W O R K O U T


Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.

When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.

Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.)

Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.

CooldownShin Lunge

Compensation p19




WarmupRocking Shin Lunge

Mobility p22

Hollow Body Crunch

Mobility p13



Date

D A Y 2 0 : D E L T A A M R A P W O R K O U T

ExercisesFront Lunge 21 repsExercise p72

Basic Spinal Rock 13 repsExercise p53


Kettlebell Figure Eight (8kgs) 5 repsExercise p41


220-AGE








FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort






CooldownShin Lunge

Compensation p19




WarmupRocking Shin Lunge

Mobility p22

Hollow Body Crunch

Mobility p13



Date

D A Y 2 1 : E C H O M O B I L I T YDate








Mobility Drill

Lifting CamelMobility p18

Shirt RippingMobility p25

Twisting LungeMobility p32







D A Y 2 2 : E C H O C O M P E N S A T I O N Date




Compensation Drill

Standing Forward FoldCompensation p25

Floor Bow PullCompensation p09

Twisted LungeCompensation p29



D A Y 2 3 : E C H O [ 9 0 / 3 0 X 5 ] 2 W O R K O U T





You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt.

Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery.

During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.

When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.

Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Score: Add together the lowest set for each of the exercises

AverageHeart Rate

Average Technique

Average Effort

Average Discomfort

Exercises Flight 1 Flight 2 Heart RateHeart Rate TechniqueTechnique EffortEffort DiscomfortDiscomfort

Medicine Ball Neck SquatExercise p82

Quad Press BasicExercise p49


Clubbell Gama Cast (15lbs)Exercise p06


CooldownStanding Forward

FoldCompensation p25



Standing Backbend

Compensation p24


WarmupLifting CamelMobility p18





Date

D A Y 2 4 : E C H O [ 9 0 / 3 0 X 5 ] 2 W O R K O U T


220-AGE









AverageHeart Rate

Average Technique

Average Effort

Average Discomfort







CooldownStanding Forward

FoldCompensation p25



Standing Backbend

Compensation p24







Date

D A Y 2 5 : F O X T R O T M O B I L I T YDate








Mobility Drill

BackstrokeMobility p04

HandcuffMobility p09

Knee to Chest Push KickMobility p16






D A Y 2 6 : F O X T R O T C O M P E N S A T I O N Date




Compensation Drill

Downward Facing DogCompensation p06

Clasped Hand Forward Fold Compensation p05


TriangleCompensation p28

Exercises Number of Repetitions to PerformJump-Up Pullup 50 repsExercise p77

Kettlebell Push Press (8kgs) reps: 25 right / 25 leftExercise p42

Box Step-Up 50 repsExercise p24

Clubbell Clockwork Squat (15lbs) reps: 50 right / 50 leftExercise p08




Total Time elapsed for completing all repetitions in Under 20 minutes

FinalHeart Rate

Final Technique

Final Effort

Final Discomfort

D A Y 2 7 : F O X T R O T A F A P / T W O R K O U T


Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.

When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate.


CooldownDownward Facing

DogCompensation p06

Clasped Hand Forward Fold

Compensation p05



WarmupBackstrokeMobility p04



Mobility p16


Date

D A Y 2 8 : F O X T R O T A F A P / T W O R K O U T


220-AGE






Exercises Number of Repetitions to PerformJump-Up Pullup 50 repsExercise p77


Box Step-Up 50 repsExercise p24

Clubbell Clockwork Squat (15lbs) reps: 50 right / 50 leftExercise p08


FinalHeart Rate

Final Technique

Final Effort

Final Discomfort

CooldownDownward Facing

DogCompensation p06


Compensation p05



WarmupBackstrokeMobility p04



Mobility p16


Date

D A Y 2 9 : G O L F M O B I L I T YDate








Mobility Drill


Tripod OverheadMobility p31

hollow Body CrunchMobility p13

Sit-Thru StretchMobility p28





D A Y 3 0 : G O L F C O M P E N S A T I O N Date




Compensation Drill


Shin Dancer BridgeCompensation p18


Dying WarriorCompensation p08




D A Y 3 1 : G O L F 2 0 / 1 0 X 8 + 6 0 W O R K O U T


Kettlebell Figure Eight (8kgs)Exercise p41

Ring/Strap Knee to ChestExercise p19

Spinal Rock BasicExercise p53



AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort






CooldownSeated Spinal TwistCompensation p17




WarmupWindshield Wiper

Mobility p33


hollow Body Crunch

Mobility p13


Date

D A Y 3 2 : G O L F 2 0 / 1 0 X 8 + 6 0 W O R K O U T



Ring/Strap Knee to ChestExercise p19




AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort


220-AGE







CooldownSeated Spinal TwistCompensation p17




WarmupWindshield Wiper

Mobility p33


hollow Body Crunch

Mobility p13


Date

D A Y 3 3 : H O T E L M O B I L I T YDate








Mobility Drill

Folding Shinbox TwistMobility p06








D A Y 3 4 : H O T E L C O M P E N S A T I O N Date




Compensation Drill

pigeoncompensation P15





One Leg Squat High BoxExercise p64


Clubbell Shoulder Park Squat (15lbs) Exercise p07

Leg Thread Exercise p45


AverageTechnique

AverageEffort

AverageDiscomfort




D A Y 3 5 : H O T E L 4 / 1 X 4 W O R K O U T






Warm-UpFolding

Shinbox TwistMobility p06




Cooldownpigeon

compensation P15


Upward Facing Dog

Compensation p30


Date

D A Y 3 6 : H O T E L 4 / 1 X 4 W O R K O U T




Clubbell Shoulder Park Squat (15lbs) Exercise p07

Leg Thread Exercise p45


AverageTechnique

AverageEffort

AverageDiscomfort


220-AGE







Warm-UpFolding





Cooldownpigeon

compensation P15


Upward Facing Dog

Compensation p30


Date

D A Y 3 7 : I N D I A M O B I L I T YDate








Mobility Drill

Shinbox SwitchMobility p24







D A Y 3 8 : I N D I A C O M P E N S A T I O N Date




Compensation Drill

SphinxCompensation p22



Exercises

Parallel Squat 15 repsExercise p68

Quad Press Basic 10 repsExercise 49

Jump-up Pullup 5 repsExercise p77










FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort

D A Y 3 9 : I N D I A E M O T M W O R K O U T






CooldownSphinx

Compensation p22


Downward Facing Dog

Compensation p06

WarmupShinbox Switch

Mobility p24



Date

D A Y 4 0 : I N D I A E M O T M W O R K O U T

Exercises


Quad Press Basic 10 repsExercise 49



220-AGE








FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort






CooldownSphinx

Compensation p22


Downward Facing Dog

Compensation p06


Mobility p24



Date

D A Y 4 1 : J U L I E T M O B I L I T YDate








Mobility Drill









D A Y 4 2 : J U L I E T C O M P E N S A T I O N Date




Compensation Drill





ExercisesQuad Press Basic 21 repsExercise p49


Ring/Strap Knee Press 8 repsExercise p15

Spinal Rock Basic 5 repsExercise p53










FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort

D A Y 4 3 : J U L I E T A M R A P W O R K O U T






CooldownSphinx

Compensation p22





Mobility p24

Hollow Body Crunch

Mobility p13

Side Shoulder Cast

Mobility p27


Date

D A Y 4 4 : J U L I E T A M R A P W O R K O U T

ExercisesQuad Press Basic 21 repsExercise p49


Ring/Strap Knee Press 8 repsExercise p15

Spinal Rock Basic 5 repsExercise p53


220-AGE








FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort






CooldownSphinx

Compensation p22





Mobility p24

Hollow Body Crunch

Mobility p13

Side Shoulder Cast

Mobility p27


Date

D A Y 4 5 : K I L O M O B I L I T YDate








Mobility Drill

Lifting TableMobility p19


Floor Hip WormMobility p05







D A Y 4 6 : K I L O C O M P E N S A T I O N Date




Compensation Drill

Standing Backbend Clasped Hand

Compensation p23


Flying LocustCompensation p11


PigeonCompensation p15




D A Y 4 7 : K I L O [ 9 0 / 3 0 X 5 ] 2 W O R K O U T


AverageHeart Rate

Average Technique

Average Effort

Average Discomfort


Kettlebell Two-Handed Swing (8kgs)Exercise p43

Clubbell Clockwork Squat (15lbs)Exercise p08

Sandbag DeadliftExercise p87

Parallette/Box Knee PressExercise p29








CooldownStanding

Backbend Clasped Hand

Compensation p23





WarmupLifting TableMobility p19

Windshield Wiper

Mobility p33

Floor Hip Worm

Mobility p05

Inside Shoulder

CircleMobility p14


Date

D A Y 4 8 : K I L O [ 9 0 / 3 0 X 5 ] 2 W O R K O U T


220-AGE



Kettlebell Two-Handed Swing (8kgs)Exercise p43






AverageHeart Rate

Average Technique

Average Effort

Average Discomfort







CooldownStanding

Backbend Clasped Hand

Compensation p23






Windshield Wiper

Mobility p33

Floor Hip Worm

Mobility p05

Inside Shoulder

CircleMobility p14


Date

D A Y 4 9 : L I M A M O B I L I T YDate








Mobility Drill



Hitchhiker Mobility p12





D A Y 5 0 : L I M A C O M P E N S A T I O N Date




Compensation Drill



SealCompensation p16

Exercises Number of Repetitions to Perform


Medicine Ball Neck Squat 100 repsExercise p82

Clubbell Two-Handed Swipe (15lbs) 100 repsExercise p05





FinalHeart Rate

Final Technique

Final Effort

Final Discomfort

D A Y 5 1 : L I M A A F A P / T W O R K O U T





CooldownWind Removing

Compensation p31

Standing Forward Fold

Compensation p25


WarmupFrog Leg SwimMobility p07



Date

D A Y 5 2 : L I M A A F A P / T W O R K O U T


220-AGE


Exercises Number of Repetitions to Perform


Medicine Ball Neck Squat 100 repsExercise p82

Clubbell Two-Handed Swipe (15lbs) 100 repsExercise p05


FinalHeart Rate

Final Technique

Final Effort

Final Discomfort





CooldownWind Removing

Compensation p31


Compensation p25


WarmupFrog Leg SwimMobility p07



Date

D A Y 5 3 : M I K E M O B I L I T YDate








Mobility Drill

Knee to chest Push KickMobility p16








D A Y 5 4 : M I K E C O M P E N S A T I O N Date




Compensation Drill








D A Y 5 5 : M I K E 2 0 / 1 0 X 8 + 6 0 W O R K O U T



Medicine Ball Neck Squat Exercise p82


Jump-up PullupExercise p77


AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort






CooldownUpward Facing

DogCompensation p30


Compensation p25


Downward Facing Dog

Compensation p06

WarmupKnee to chest

Push KickMobility p16




Date

D A Y 5 6 : M I K E 2 0 / 1 0 X 8 + 6 0 W O R K O U T



Medicine Ball Neck Squat Exercise p82


Jump-up PullupExercise p77


AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort


220-AGE







CooldownUpward Facing

DogCompensation p30


Compensation p25


Downward Facing Dog

Compensation p06

WarmupKnee to chest





Date

D A Y 5 7 : N O V E M B E R M O B I L I T YDate








Mobility Drill









D A Y 5 8 : N O V E M B E R C O M P E N S A T I O N Date




Compensation Drill


Locust Compensation p14


Clasped Hand Forward FoldCompensation p05





Kettlebell Push Press (8kgs)Exercise p42


AverageTechnique

AverageEffort

AverageDiscomfort




D A Y 5 9 : N O V E M B E R 4 / 1 X 4 W O R K O U T






CooldownStanding

Forward FoldCompensation

p25

Locust Compensation

p14

TriangleCompensation

p28

Clasped Hand Forward FoldCompensation

p05


Inside Shoulder

CircleMobility p14

Windshield Wiper

Mobility p33


Date

D A Y 6 0 : N O V E M B E R 4 / 1 X 4 W O R K O U T







AverageTechnique

AverageEffort

AverageDiscomfort


220-AGE







CooldownStanding

Forward FoldCompensation

p25

Locust Compensation

p14

TriangleCompensation

p28

Clasped Hand Forward FoldCompensation

p05


Inside Shoulder

CircleMobility p14

Windshield Wiper

Mobility p33


Date

D A Y 6 1 : O S C A R M O B I L I T YDate








Mobility Drill

Prone Shoulder CircleMobility p21







D A Y 6 2 : O S C A R C O M P E N S A T I O N Date




Compensation Drill

Three Leg Down DogCompensation p27



Compensation p23

ExercisesClubbell Two-Hand Head Cast (15lbs) reps: 5Exercise p09

Ring/Strap Knee to Chest reps: 5Exercise p19

Kettlebell Two-Handed Swing (8kgs) reps: 5Exercise p43










FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort

D A Y 6 3 : O S C A R E M O T M W O R K O U T






CooldownThree Leg Down DogCompensation p27



Compensation p23

WarmupProne Shoulder

CircleMobility p21



Date

D A Y 6 4 : O S C A R E M O T M W O R K O U T

ExercisesClubbell Two-Hand Head Cast (15lbs) reps: 5Exercise p09

Ring/Strap Knee to Chest reps: 5Exercise p19

Kettlebell Two-Handed Swing (8kgs) reps: 5Exercise p43


220-AGE








FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort






CooldownThree Leg Down DogCompensation p27



Compensation p23


CircleMobility p21



Date

D A Y 6 5 : P A P A M O B I L I T YDate








Mobility Drill


Shoulder ScrewMobility p26


Shirt Ripping Mobility p25





D A Y 6 6 : P A P A C O M P E N S A T I O N Date




Compensation Drill


Compensation p23

Floor ScorpionCompensation p10



ExercisesKettlebell Two-Handed Swing (8kgs) reps: 21Exercise p43

Parallette/Box Knee Press reps: 13Exercise p29

Clubbell Gama Cast (15lbs) reps: 8Exercise p06











FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort

D A Y 6 7 : P A P A A M R A P W O R K O U T






CooldownStanding Backbend

Clasped HandCompensation p23






Prayer Shoulder Plyo

Mobility p20


Date

D A Y 6 8 : P A P A A M R A P W O R K O U T

ExercisesKettlebell Two-Handed Swing (8kgs) reps: 21Exercise p43

Parallette/Box Knee Press reps: 13Exercise p29

Clubbell Gama Cast (15lbs) reps: 8Exercise p06



220-AGE








FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort













Prayer Shoulder Plyo

Mobility p20


Date

D A Y 6 9 : Q U E B E C M O B I L I T YDate








Mobility Drill










D A Y 7 0 : Q U E B E C C O M P E N S A T I O N Date




Compensation Drill

Pigeon Compensation p15








D A Y 7 1 : Q U E B E C [ 9 0 / 3 0 X 5 ] 2 W O R K O U T


AverageHeart Rate

Average Technique

Average Effort

Average Discomfort



Ring/Strap Knee PressExercise p15

Clubbell Shoulder Park Squat (15lbs)Exercise p07









CooldownPigeon

Compensation p15


Upward Facing Dog

Compensation p30



WarmupFolding


Side Shoulder Cast

Mobility p27


Hollow Body Crunch

Mobility p13

Sit-Thru Stretch

Mobility p28

Date

D A Y 7 2 : Q U E B E C [ 9 0 / 3 0 X 5 ] 2 W O R K O U T


220-AGE



AverageHeart Rate

Average Technique

Average Effort

Average Discomfort



Ring/Strap Knee PressExercise p15

Clubbell Shoulder Park Squat (15lbs)Exercise p07









CooldownPigeon

Compensation p15


Upward Facing Dog

Compensation p30



WarmupFolding


Side Shoulder Cast

Mobility p27


Hollow Body Crunch

Mobility p13

Sit-Thru Stretch

Mobility p28

Date

D A Y 7 3 : R O M E O M O B I L I T YDate








Mobility Drill









D A Y 7 4 : R O M E O C O M P E N S A T I O N Date




Compensation Drill



Sleeping Warrior Compensation p21


Exercises Number of Repetitions to PerformRing/Strap Double Row 30 repsExercise p11


Kettlebell Deadlift 50 repsExercise p37






FinalHeart Rate

Final Technique

Final Effort

Final Discomfort

D A Y 7 5 : R O M E O A F A P / T W O R K O U T





CooldownTwisted Lunge

Compensation p29



Downward Facing Dog

Compensation p06

WarmupTwisting LungeMobility p32


Rolling Shoulder Blade

Mobility p23


Date

D A Y 7 6 : R O M E O A F A P / T W O R K O U T


220-AGE


Exercises Number of Repetitions to PerformRing/Strap Double Row 30 repsExercise p11


Kettlebell Deadlift 50 repsExercise p37



FinalHeart Rate

Final Technique

Final Effort

Final Discomfort





CooldownTwisted Lunge

Compensation p29



Downward Facing Dog

Compensation p06

WarmupTwisting LungeMobility p32



Mobility p23


Date

D A Y 7 7 : S I E R R A M O B I L I T YDate








Mobility Drill

Rocking shin LungeMobility p22








D A Y 7 8 : S I E R R A C O M P E N S A T I O N Date




Compensation Drill

Shin LungeCompensation p19







D A Y 7 9 : S I E R R A 2 0 / 1 0 X 8 + 6 0 W O R K O U T


Front LungeExercise p72



Mountain ClimberExercise p57


AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort






CooldownShin Lunge

Compensation p19




WarmupRocking shin

LungeMobility p22


Hollow Body Crunch

Mobility p13


Date

D A Y 8 0 : S I E R R A 2 0 / 1 0 X 8 + 6 0 W O R K O U T


Front LungeExercise p72





AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort


220-AGE







CooldownShin Lunge

Compensation p19




WarmupRocking shin

LungeMobility p22


Hollow Body Crunch

Mobility p13


Date

D A Y 8 1 : T A N G O M O B I L I T YDate








Mobility Drill



Floor Hip WormMobility p05






D A Y 8 2 : T A N G O C O M P E N S A T I O N Date




Compensation Drill







Ring/Strap Knee to chestExercise p19




AverageTechnique

AverageEffort

AverageDiscomfort




D A Y 8 3 : T A N G O 4 / 1 X 4 W O R K O U T







Compensation p24

Shin Dancer Bridge

Compensation p18

Flying LocustCompensation

p11

King Dancer Basic

Compensation p13

WarmupPrayer

Shoulder Plyo

Mobility p20

Tripod Overhead

Mobility p31

Floor Hip Worm

Mobility p05


Date

D A Y 8 4 : T A N G O 4 / 1 X 4 W O R K O U T



Ring/Strap Knee to chestExercise p19




AverageTechnique

AverageEffort

AverageDiscomfort


220-AGE








Compensation p24

Shin Dancer Bridge

Compensation p18

Flying LocustCompensation

p11

King Dancer Basic

Compensation p13

WarmupPrayer

Shoulder Plyo

Mobility p20

Tripod Overhead

Mobility p31

Floor Hip Worm

Mobility p05


Date

D A Y 8 5 : U N I F O R M M O B I L I T YDate








Mobility Drill








D A Y 8 6 : U N I F O R M C O M P E N S A T I O N Date




Compensation Drill




Exercises


Parallette/Box Knee Press 5 repsExercise p29

Clubbell Shoulder Park Squat (15lbs) reps: 3 right / 3 leftExercise p07










FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort

D A Y 8 7 : U N I F O R M E M O T M W O R K O U T






CooldownSphinx

Compensation p22




Mobility p24

Inside Shoulder Circle

Mobility p14


Date

D A Y 8 8 : U N I F O R M E M O T M W O R K O U T

Exercises



Clubbell Shoulder Park Squat (15lbs) reps: 3 right / 3 leftExercise p07


220-AGE








FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort






CooldownSphinx

Compensation p22




Mobility p24


Mobility p14


Date

D A Y 8 9 : V I C T O R M O B I L I T YDate








Mobility Drill








D A Y 9 0 : V I C T O R C O M P E N S A T I O N Date




Compensation Drill


Compensation p23



ExercisesKettlebell Two Handed Swing (8kgs) reps: 8Exercise p43

Clubbell Two-Handed Head Cast (15lbs) reps: 13Exercise p09

Front Lunge reps: 21Exercise p72










FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort

D A Y 9 1 : V I C T O R A M R A P W O R K O U T








Three Leg Down Dog

Compensation p27



Prone Shoulder Circle

Mobility p21


Date

D A Y 9 2 : V I C T O R A M R A P W O R K O U T

ExercisesKettlebell Two Handed Swing (8kgs) reps: 8Exercise p43

Clubbell Two-Handed Head Cast (15lbs) reps: 13Exercise p09

Front Lunge reps: 21Exercise p72


220-AGE








FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort








Three Leg Down Dog

Compensation p27



Prone Shoulder Circle

Mobility p21


Date

D A Y 9 3 : W H I S K E Y M O B I L I T YDate








Mobility Drill


Lifting Camel Mobility p18








D A Y 9 4 : W H I S K E Y C O M P E N S A T I O N Date




Compensation Drill









D A Y 9 5 : W H I S K E Y [ 9 0 / 3 0 X 5 ] 2 W O R K O U T


AverageHeart Rate

Average Technique

Average Effort

Average Discomfort





Ring/Strap double rowExercise p11








CooldownSeated Spinal

TwistCompensation p17


Compensation p25




WarmupWindshield

WiperMobility p33


Shoulder Screw

Mobility p26



Date

D A Y 9 6 : W H I S K E Y [ 9 0 / 3 0 X 5 ] 2 W O R K O U T


220-AGE



AverageHeart Rate

Average Technique

Average Effort

Average Discomfort





Ring/Strap double rowExercise p11








CooldownSeated Spinal

TwistCompensation p17


Compensation p25




WarmupWindshield

WiperMobility p33


Shoulder Screw

Mobility p26



Date

D A Y 9 7 : X R A Y M O B I L I T YDate








Mobility Drill



Tripod Overhead Mobility p31






D A Y 9 8 : X R A Y C O M P E N S A T I O N Date




Compensation Drill





Exercises Number of Repetitions to PerformBox Step-up 50 repsExercise p24


Ring/Strap Knee to Chest 50 repsExercise p19






FinalHeart Rate

Final Technique

Final Effort

Final Discomfort

D A Y 9 9 : X R A Y A F A P / T W O R K O U T









Compensation p05

WarmupKnee to Chest



Mobility p14



Date

D A Y 1 0 0 : X R A Y A F A P / T W O R K O U T


220-AGE


Exercises Number of Repetitions to PerformBox Step-up 50 repsExercise p24


Ring/Strap Knee to Chest 50 repsExercise p19



FinalHeart Rate

Final Technique

Final Effort

Final Discomfort









Compensation p05

WarmupKnee to Chest



Mobility p14



Date

D A Y 1 0 1 : Y A N K E E M O B I L I T YDate








Mobility Drill


Floor hip WormMobility p05







D A Y 1 0 2 : Y A N K E E C O M P E N S A T I O N Date




Compensation Drill


Flying Locust Compensation p11


Wind removingCompensation p31




D A Y 1 0 3 : Y A N K E E 2 0 / 1 0 X 8 + 6 0 W O R K O U T


Clubbell Two-Handed Head Cast (15lbs)Exercise p09





AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort






CooldownThree Leg Down

DogCompensation p27



Compensation p05



CircleMobility p21




Date

D A Y 1 0 4 : Y A N K E E 2 0 / 1 0 X 8 + 6 0 W O R K O U T


Clubbell Two-Handed Head Cast (15lbs)Exercise p09





AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort


220-AGE







CooldownThree Leg Down

DogCompensation p27



Compensation p05



CircleMobility p21




Date

D A Y 1 0 5 : Z U L U M O B I L I T YDate








Mobility Drill

HitchhikerMobility p12








D A Y 1 0 6 : Z U L U C O M P E N S A T I O N Date




Compensation Drill

Seal Compensation p16


Downward Facing Dogcompensation p06

Upward Facing Dog Compensation p30

Exercises Number of Repetitions to PerformClubbell Two-Handed Swipe (15lbs) reps: 50Exercise p05

Kettlebell Deadlift reps: 50Exercise p37

Jump-up Pullup reps: 50Exercise p77

Box Step-up reps: 50Exercise p24





FinalHeart Rate

Final Technique

Final Effort

Final Discomfort

D A Y 1 0 7 : Z U L U A F A P / T W O R K O U T





CooldownSeal

Compensation p16


Downward Facing Dog

compensation p06


WarmupHitchhiker

Mobility p12


Mobility p23



Mobility p16

Date

D A Y 1 0 8 : Z U L U A F A P / T W O R K O U T


220-AGE


Exercises Number of Repetitions to PerformClubbell Two-Handed Swipe (15lbs) reps: 50Exercise p05

Kettlebell Deadlift reps: 50Exercise p37

Jump-up Pullup reps: 50Exercise p77

Box Step-up reps: 50Exercise p24

Date


FinalHeart Rate

Final Technique

Final Effort

Final Discomfort





CooldownSeal

Compensation p16


Downward Facing Dog

compensation p06


WarmupHitchhiker

Mobility p12


Mobility p23



Mobility p16

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