tacfit26 exercise manual

8/19/2019 TACFIT26 Exercise Manual

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TACFIT® Tactical Fitness Systems

The TACFIT26 Exercise Manual

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 thease of brief quotations embodied in critical articles and reviews.

or information address:RMAX International

P.O. Box 501388

Atlanta, GA 31150

Website: 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 phy

onditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results includin

ot limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises describ

his book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a phy

efore starting TACFIT® or any other exercise programs.

EGAL STATEMENT:

When purchasing equipment, or any other products from RMAX International, the purchaser understands the risks associated with using th

ind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with following

nstructions from other products, and agrees not to hold RMAX International, as well as any officers, members, employees, assistants,

olunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible for

njuries, maintenance, and/or supervision.

!""#$"%&$'

Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the

rocess introduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damages

rising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exerc

evice. Do not use if you have an injury, or are experiencing pain or inflammation in parts of your body without first consulting your doctor.

his 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 i

MPORTANT:

Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT to

nsure their proper and safe use.


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CLUBBELL SECTION 4 Ape 48

Clubbell Two Handed Swipe 5 Quad Press Basic 49

Clubbell Gama Cast 6 Gecko 50

Clubbell Shoulder Park Squat 7 Base Switch Continuous 51

Clubbell Clockwork Squat 8 Base Switch Alternating 52

Clubbell Two Handed Head Cast 9 Spinal Rock Basic 53

RING/STRAP SECTION 10 Spinal Rock Pike 54

Ring/Strap Double Row 11 Spinal Rock Straddle 55

Ring/Strap Single Row 12 Spinal Rock Knee Drop 56

Ring/Strap Lawnmower 13 Mountain Climber 57

Ring/Strap Extension 14 Burpee 58

Ring/Strap Knee Press 15 Tadpole Sprawl 59

Ring/Strap Swoop 16 Quad Hop Sprawl 60

Ring/Strap Rocca Press 17 Quad Press Forward Ellipse 61

Ring/Strap Roll Out 18 Quad Press Hopping 62

Ring/Strap Knee to Chest 19 Quad Press Clapping 63

Ring/Strap Feet to Bar 20 One Leg Squat High Box 64

Ring/Strap Cradle 21 One Leg Squat Medium Box 65

Ring/Strap Skinner 22 One Leg Squat Low Box 66

BOX SECTION 23 One Leg Squat Spinal Rock 67

Box Step-up 24 Parallel Squat 68

Box Hop-up 25 Ball Squat 69

Box Hop-up Ball Squat 26 Ball of Foot Squat 70

Box Hop-over Parallel Squat 27 Jump Squat 71

PARALLETTE/BOX SECTION 28 Front Lunge 72

Parallette/Box Knee Press 29 Rear Lunge 73

Parallette/Box Forward Ellipse 30 Jump Switch 74

Parallette/Box Backward Ellipse 31 Airborne Lunge 75

Parallette/Box Swing Plank 32 BAR SECTION 76

Parallette/Box Rocca Press 33 Jump-up Pullup 77

Parallette/Box Planche Press 34 Commando Pullup 78

Parallette/Box Shoulder Press 35 Chinup 79

KETTLEBELL SECTION 36 Pullup 80

Kettlebell Two Handed Deadlift 37 MEDICINE BALL SECTION 81

Kettlebell Goblet Clean 38 Medicine Ball Neck Squat 82

Kettlebell Goblet Squat 39 Medicine Ball Shotput 83

Kettlebell Goblet Throw 40 Medicine Ball Floor Slam 84

Kettlebell Figure Eight 41 Medicine Ball Jump Throw 85

Kettlebell Push Press 42 SANDBAG SECTION 86

Kettlebell Two Handed Swing 43 Sandbag Deadlift 87

BODYWEIGHT SECTION 44 Sandbag Clean 88

Leg Thread 45 Sandbag Clean Squat 89

Bear 46 Sandbag Thruster 90

Kong 47


4/90

Clubbell Section

In any exercise where a specific weight of Clubbell is not recommended, it is because that skill progresses by

movement, not by increasing weight. Therefore, if you do not know at what weight to begin, start at the Delta levelweight for Clubbells: 15lbs for Men and 10lbs for Women. You may go lighter still, if this proves too challenging for

you.

Once you complete Alpha (Level 4) of that workout successful with good form in every repetition, then you can

begin over at Delta (Level 1) of that workout, and increase the weight: from 15lbs (men) / 10lbs (women) to 25lbs

(men) / 15lbs (women). Repeat this process with the same weight through ever level 1-4, before starting over again

with yet another heavier weight.

You are not training only one workout, or only one tool. So, do not expect this progress to be consistent. You will

plateau sometimes. You will need to back down to a lighter weight sometimes. Use common sense, and lift no

heavier a weight that you can keep good form without pain on that specific day.


5/90

Clubbell Two Handed SwipeRepresented in Alpha, Lima and Zulu Programs.

Prepare backswing between the legs with elbows locked and shoulders packed

down. Sit back with a flat back, pushing the end of the clubbell far behind you.

Drive legs into the ground, mid-foot, tucking pelvis under, and hips snapping

forward to swing clubbell forward and upward. Pull elbows to ribs with clubbell

to one side of your head, driving neck of clubbell under the barrel.

Drive clubbell over your shoulder next to your ear, not over your head. Keep your

forearms perpendicular to each other, and your forearm of the shoulder over

which you cast the clubbell elbow in and close to your head.

Exhale and without arching your spine or rocking your heels, only using your core

exhale strength, pull the clubbell over and down to your ribs. Then, drive it out

locked in front of you before beginning the next backswing.

Switch grips in between sets, half way between total repetitions, or in between

stations.


6/90

Clubbell Gama CastRepresented in Bravo, Echo, Papa and Tango Programs.

Begin with Clubbell held at centerline. With clubbell parallel to shoulder adjust it

to one side of your body, your forearms and knuckles perpendicular to each

other at a right angle.

Drive clubbell over your shoulder next to your ear, not over your head. Keep your

forearms perpendicular to each other, and your forearm of the shoulder over

which you cast the clubbell elbow in and close to your head.

Keep clubbell from hitting your back. Switch your forearms so the clubbell now

sits behind the opposite shoulder. Remember to keep forearms perpendicular to

each other.


exhale strength, pull the clubbell over and down to your ribs. Return to

centerline, before switching directions.


stations.


7/90

Clubbell Shoulder Park SquatRepresented in Charlie, Hotel, Quebec and Uniform Programs.

Prepare backswing between the legs with elbows locked and shoulders packed

down. Sit back with a flat back, pushing the end of the clubbell far behind you.

Drive legs into the ground, mid-foot, tucking pelvis under, and hips snapping

forward to swing clubbell forward and upward.

Pull elbows to ribs with clubbell to one side of your head, driving neck of clubbell

under the barrel. As the clubbell continues to rotate, move it to one side of your

body, as you squat downward. Catch the barrel of the clubbell on the soft tissue

(trapezius); elbows tight together. Squat as low as you can.

Lifting the head straight upward drive your feet into the ground to push the

clubbell off your shoulder. Lock your elbows before gravity pulls them to

hyperextension. Reach behind you with the clubbell to start the next repetition.

Switch shoulders.


stations.


8/90

Clubbell Clockwork SquatRepresented in Foxtrot, Kilo and November Programs.

Prepare a sideswing in front of the knees with elbows locked and shoulders

packed down. Pull elbows to ribs with clubbell to one side of your head, driving

neck of clubbell under the barrel. As the clubbell continues to rotate, move it to

one side of your body, as you squat downward. Gently land the barrel of the

clubbell on the soft tissue (trapezius); elbows tight together, torso rotated 45

degrees toward the shoulder holding the clubbell. Squat as low as you can.

Lifting the head straight upward drive your feet into the ground to push the

clubbell off your shoulder. Drive legs into the ground, mid-foot, tucking pelvis

under, and hips snapping forward to swing the clubbell up. Lock your elbows

before gravity pulls them to hyperextension.

Swing the clubbell in front of both knees from torso rotation to switch shoulders.

Exhale through the mouth with the leg drive. Exhale as you catch the clubbell in a

squat.


stations.


9/90

Clubbell Two Handed Head CastRepresented in Oscar, Victor and Yankee Programs.

Begin with Clubbell behind the head, barrel down (like the back position of Gama

Cast or Swipe). With clubbell parallel to shoulder adjust it to one side of your

spine, your forearms and knuckles perpendicular to each other at a right angle.

Keep clubbell from hitting your back.


exhale strength, extend your elbows overhead until your elbows lock. Keep your

shoulders packed down (deltoids off your ears, space between your shoulders

and neck; don’t shrug.)

Slowly yield clubbell over your shoulder next to your ear, not over your head.

Keep your forearms perpendicular to each other, and your forearm of the

shoulder over which you cast the clubbell, elbow in close to your head. Inhale

through your nose before you cast out the next repetition.


stations.


10/90

Ring/Strap Section


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12/90

Ring/Strap Single RowRepresented in Alpha, Echo, Hotel, Mike, Romeo and Whiskey Programs.

With two hands on one ring, begin with shoulders flat to floor and elbows locked.

Drive hips upward to maximum range, and pinch knees together, heels down.

Exhale and row ring to centerline chest, keeping forearms pinched to ribs.

Maintaining this top position, sit downward, bending at hips before allowing your

elbows to straighten.

Lower your shoulders back down to the mat under control until elbows lock fully

extended. Inhale through the nose.


stations.


13/90

Ring/Strap LawnmowerRepresented in Alpha, Echo, Hotel, Mike, Romeo and Whiskey Programs.

Begin with shoulders flat to floor and elbows locked.

Drive hips upward to maximum range, and pinch knees together.

Row ring to centerline chest, keeping forearms pinched to ribs. Thread one leg

under the driving leg, and roll your upper arm into the strap of the ring with an

exhale through the mouth.

Maintaining this top position before you slowly thread your knee back under

toward bridge to roll back down to the mat under control until elbows lock fully

extended. Inhale through the nose.


stations.


14/90

Ring/Strap ExtensionRepresented in Alpha, Echo, Hotel, Mike, Romeo and Whiskey Programs.

Begin with shoulders flat to floor and elbows locked.

Drive hips upward to maximum range, and pinch knees together.

Row ring to centerline chest, keeping forearms pinched to ribs. Thread one leg

under the driving leg, and roll your upper arm into the strap of the ring with an

exhale through the mouth.

Once fully supported by the strap, twist at the torso to align the top shoulder

over the bottom shoulder, touching the strap, and extend your arm directly up

the line of the strap.

Maintain this top position before you regrab the ring, and slowly thread your knee

back under toward bridge to roll back down to the mat under control until elbows

lock fully extended. Inhale through the nose.


stations.


15/90

Ring/Strap Knee PressRepresented in Charlie, Juliet and Quebec Programs.

With knees down, tuck the tailbone and round the midback so that your elbows

and triceps pinch tightly to your ribs and widely flaired back muscles. Bring your

knuckles together. This is the “cradle” position for the rings.

Exhale, tighten your core, as you internally rotate your forearms until your elbows

lock, with your elbow “pits” pointed away from you and your little fingers are

facing each other.

Slowly yield your elbows, and slide your forearms back into the starting position.

Do not allow your elbows to pop outside or above your back. Maintain strong

torso curl and pelvic tuck. Inhale through the nose.


16/90

Ring/Strap SwoopRepresented in Charlie, Juliet and Quebec Programs.

Beginning with feet flat, lean forward into the ring “cradle” position from the Knee

Press. Adjust forward onto balls of feet, but keep knees locked and quads

strong. The higher your hips are over your head, the more challenging it

becomes, but don’t allow the straps to be so low that your head touches the

floor.

Dive forward keeping your hands in place until your elbows lock with an exhale

through the mouth. Keep your pelvis tucked under to prevent arching at lower

back. Press your shoulders down into the rings to prevent shrugging your

shoulders.

Once your elbows lock strong, you can press back to the original position for the

next swoop. Inhale through the nose.


17/90

Ring/Strap Rocca PressRepresented in Charlie, Juliet and Quebec Programs.

Begin with the rings low or your feet elevated. Like the Swoop, lower yourself

into the “Cradle” position with hips elevated as high as your strong stabilization

permits.

Exhale through the mouth and drive the rings straight down to extend your

elbows. As you press overhead, remember to press your shoulders packed

(shoulders away from neck and ears; no shrugging).

Slowly yield and bend your elbows to return to “cradle” position. Inhale through

the nose.


18/90

Ring/Strap Roll OutRepresented in Charlie, Juliet and Quebec Programs.

With knees locked, tuck the tailbone and round the midback. Keep your elbows

and triceps pinch tightly to your ribs and widely flair your latissimus (back)

muscles. Bring your knuckles together in the “cradle” position.

Exhale, tighten your core, drive your hands overhead as far as you can without

pain in the shoulders, and without arching at lower back. Stay shallow and high

to decrease intensity. If you bend at the back or feel pain in your shoulders, you

have gone too deep. Shallow with strong core builds better, high quality

movement which will be sustainable and injury-free. Exhale through the mouth

the entire range, and do not soften the belly; extension should be the deepest

exhale and strongest core contraction.

Slowly pull your elbows back into the starting position. Do not allow your elbows

to pop outside or above your back. Maintain strong torso curl and pelvic tuck.

Inhale through the nose.


19/90

Ring/Strap Knee to ChestRepresented in Golf, Oscar, Tango and Xray Programs.

Stand with upper arms parallel to the ground. Test leaning back and lifting knees,

while resisting elbow extension. Feel the rocking motion.

Arms should remain as unmoving as possible both into and out of the position of

knees to chest. You will move; your elbows will extend and you will rotate your

spine 90 degrees when performed correctly. However, if you do not resist this

inertia, you will only isolate the shoulders and grip. To use the core, you must

exhale strongly to pull knees to chest.

As you begin to dip backward, resist elbow extension with your arms. As you

place your feet back down toward the ground, don’t drop them down but resist

hip extension with your core; and resist rapid elbow flexion with your arms. Inhale

through the nose before you exhale into the next repetition.

Keep rings / straps parallel to one another, knuckles facing each other

throughout the movement.


20/90

Ring/Strap Feet to BarRepresented in Golf, Oscar, Tango and Xray Programs.

Precisely the same technique components as the Knee-to-Chest, but when you

rock back into the 90 degree spine rotation (parallel to floor), extend your knees

so your legs lock perpendicular to the floor, parallel in line with the straps. Exhale

through the mouth.

Keep constant upward rowing tension on straps, and avoid rapid extension of

your elbows to prevent hyperextension and over rotating into a “skin the cat” feet

over face.

Retract knees to chest before placing feet to floor. Inhale through the nose before

exhaling into the next repetition.

Avoid jumping. Pull the knees slowly to chest. Control the rotation with your

arms. Upward row and extend your legs. Retract knees to chest, and yield your

feet slowly back to floor.


21/90

Ring/Strap CradleRepresented in Golf, Oscar, Tango and Xray Programs.

Begin like the Knee-to-Chest basic movement. As you begin your upward row to

execute the Feet-to-Bar variation, keep knees bent, separate your feet to the

outside of the straps, and hook them firmly into the straps in external rotation. Do

not proceed unless you feel confident in your feet hook grip.

If you feel confident in your hook grip, then extend your hips toward the ground

exhaling through the mouth. Keep your shoulder blades pressed down to avoid

focusing the arch at shoulder and chest. Place your focus on hip extension.

Slightly row with elbow flexion, as you release the hips into flexion, returning your

spine parallel to the ground, knees to chest to unhook your feet and then back

down to the ground. Inhale through the nose before you exhale into the next

repetition.


22/90

Ring/Strap SkinnerRepresented in Golf, Oscar, Tango and Xray Programs.

Like the Knee-to-Chest beginning variation, bring spine parallel to ground in

rocked back tuck. With your strongest exhale, resist with your arms and core, as

you rotate knees over head, tailbone toward the sky.

Then, begins the strongest point of controlled descent. Do not go quickly. Lower

feet by extending knees to ground. If you feel any discomfort in your shoulders,

release when your feet are on the ground, and regress to the “Cradle” variation,

or lower until you do not feel it.

Slightly bend the knees and hop, but only far enough to begin your upright row

to return your knees to chest, tailbone toward the sky. Then execute your same

controlled descent to complete the repetition. Inhale through the nose before you

exhale and repeat.


23/90

Box Section


24/90

Box Step-upRepresented in Alpha, Foxtrot, Mike, Xray and Zulu Programs.

Elbows in, forearms parallel to each other, and shoulders pressed down into

“packed position” (no shrug). Lift knee to chest, and lift toes up. Land mid-foot

and bring second foot up to meet it. Place entire foot on box, and do not land

leading with ball of foot. Use the middle, land with the whole, absorb knee to

chest to keep low. Avoid standing up. Keep head as even on one plane as

possible, like under a low ceiling.

Step back and off, but do not land ball of foot. Land with toes off the floor, mid-

foot, entire foot flat. Bring other foot down to meet it for one repetition. Attempt

to exhale through the entire process. Inhale through the nose before your next

repetition.


25/90

Box Hop-upRepresented in Alpha, Foxtrot, Mike, Xray and Zulu Programs.

In the Step-up, you learn to keep your head on one plane, absorbing knee to

chest. In the Hop-up, apply that lesson. Begin mid-foot on the ground, and leave

the ground with your entire foot, heels down. Bend knees squatting down and

slightly bending forward like a ski-slope. Exhale through the mouth and hop up

onto the box. When you land, use mid-foot focus, landing with entire foot flat,

absorb knees to chest with a deeper exhale through the mouth.

Keep elbows in to avoid using hands to help you swing into a hop. Imagine you

are holding something cradled in your arms.

Hop back off the box and land heels down, mid-foot, absorbing butt to heels

bending at knees. Inhale through the nose before exhaling into your next jump.


26/90

Box Hop-up Ball SquatRepresented in Alpha, Foxtrot, Mike, Xray and Zulu Programs.

Identical to the Hop-up but with a lower target in your squat. When you begin

and when you finish, squat back and touch tailbone to a medicine ball to

increase the passive range of motion of your squat, and actively increase the

depth with which you begin your hop.

Don’t stand off the ball to hop up. Hop from sitting on the ball. Don’t passively sit

into the ball, but keep your legs active. Avoid using your arms to help you jump.

Concentrate on exhale, mid-foot drive to push the ground away. Exhale to

absorb knees to chest. Feet must remain flat at all steps in the technique.

Inhale through the nose before exhaling into the next repetition.


27/90

Box Hop-over Parallel SquatRepresented in Alpha, Foxtrot, Mike, Xray and Zulu Programs.

Your deepest squat begins with belly to chest. You can go lower in your squat

than thighs-parallel-to-ground, but you must go parallel. If you cannot achieve

parallel, or lose belly-to-thigh contact, regress to the ball hop-up technique.

You can rest your forearms on the box to give your nervous system a fingerprint

of your target, in between hops. This will also prevent you from arm swing

momentum.

When you hop, rotate 180 degrees to face the opposite direction in your jump,

and apply all of the prior components: knee to chest absorption with exhale,

whole foot contact the entire time, mid-foot-drive, elbows in no arm swing.

Focus on jumping UP rather than over, and remember to pull your toes off the

ground flexed toward your shin to avoid kicking the box. Pull your heels to your

butt when you jump with your hamstrings. Inhale through the nose before

exhaling into your next jump,


28/90

Parallette/Box Section


29/90

Parallette/Box Knee PressRepresented in Bravo, Kilo, November, Papa, Sierra, Uniform, Whiskey and Xray

Programs.

Unlike the floor knee press, you must focus on driving from the palms in the

Parallette Knee Press. Begin with good thoracic curl, hip extension and elbow

pinch to ribs. Drive palm heels into the box or parallettes to extend the elbows.

Externally rotate the elbows to turn your elbow “pits” away from you in locked

position.

Keep belly strong and tucked at top. Inhale through the nose before you exhale

into the return phase to bottom.

Withdraw under control (in the negative / eccentric phase of the movement) your

elbows to your hips to return to the beginning position.


30/90

Parallette/Box Forward EllipseRepresented in Bravo, Kilo, November, Uniform and Xray Programs.

Begin in a quad squat position with your weight shifted back toward your balls of

feet. Keep spine parallel to the ground as you extend your knees and shift your

solar plexus over the box or parallettes. Lower yourself as much as possible like

a negative pushup.

Drive elbows into ribs as you press elbow pits to extension, externally rotating

elbows. Don’t let your elbows flair outward as much as possible, and focus on

keeping your shoulders down in packed position (no shrug). If you cannot, then

return to Knee Press.

Press back to weight on balls of feet. Inhale through the nose before you exhale

into the next repetition.


31/90

Parallette/Box Backward EllipseRepresented in Bravo, Kilo, November, Uniform and Xray Programs.

If the forward ellipse is a negative or eccentric pushup, the backward ellipse is a

positive or concentric. Begin in backward ball of foot weighted position. Exhale

through the mouth and hover your spine low as you shift forward to the bottom

of the pushup position. Elbows in, shoulders down, spine parallel.

Exhale and press into the box or parallettes to extend elbows into the pushup.

Keep spine parallel which means extending knees slightly to keep pace with the

extending elbows.

Circle back and bend knees as you return to the start position shifted weight

back on balls of feet. Inhale through the nose before you exhale into the next

repetition.


32/90

Parallette/Box Swing PlankRepresented in Bravo, Kilo, November, Uniform and Xray Programs.

Like the starting position of both ellipses, press back onto balls of feet, but shift

knees to one side, remaining on balls of feet, but with heels dropping to one side

at an angle to allow knees under you. Twist your torso and neck so that your face

slightly tucks under the armpit in the direction of your knee twist. Press back into

your knee bend even farther to begin.

As you untwist forward, drive off the balls of feet until you end at a full lower

position of a pushup, knees locked, heels kicked away, toes pulled toward shins,

tailbone tucked, elbows pinched tight to ribs, thoracic rounded slightly, shoulders

packed down.

Exhale deepest in this paused plank position, before you press back and twist

the opposite direction. Twist the knees under the opposite side, and pull glutes to

heels as you tuck under the opposite arm-pit with a twist. Inhale through the

nose before you exhale to return to the beginning to complete one repetition.


33/90

Parallette/Box Rocca PressRepresented in Papa, Sierra and Whiskey Programs.

The Rocca is a handstand pushup preparation: the higher that you begin with

your tailbone over your head, the more challenging it becomes. Keep your press

at a 45 degree angle to maintain optimal form protecting shoulders.

Shift weight from the balls of your feet to onto your toes, with knees locked.

Exhale, with elbows at 45 degrees to hips, not flaired parallel with shoulders.

Slowly touch the top of the head, not the forehead (so don’t try to look up).

Drive your palms into the box or parallettes in a screwing motion to internally

rotate your elbows while you press your tailbone UP not backward. Don’t set

your heels down. Remember focus on this movement like a handstand to avoid

rocking back and forth using ankle flexion and extension. Keep your ankles fully

extended the entire repetition. Inhale through the nose before repeating.


34/90

Parallette/Box Planche PressRepresented in Papa, Sierra and Whiskey Programs.

If you have not fully developed the cradle position with the rings, the “body curl”

with the box and floor, the rack with the kettlebells and sandbags and order

position with clubbells, it will be impossible to perform the planche tuck safely. If

you do not feel comfortable, definitely return to the basic techniques to develop

this core position of the hollow-body or power-chamber. The opposite of this

technique, the Ring Knee-to-Chest, can be strengthened to assist this.

Begin with weight shifted back onto your feet, and as you shift forward, pinch

elbows, contract the core, tuck knees to chest. Exhale strongly, and avoid inertia.

Don’t think jump but rather lean so that you don’t send too much force and

overwhelm your position.

Slow yourself to a stop with your knees tucked in paused in the air. Before you

feel yourself begin to drop knees down, press backward to give yourself space to

place your feet down. Inhale through the nose before you exhale into the next

tuck.


35/90

Parallette/Box Shoulder PressRepresented in Papa, Sierra and Whiskey Programs.

The shoulder press may be the highest strength demand bodyweight exercise we

perform. It demands that you’ve developed your core power chamber. Regress

to planche tucks when you cannot perform these with sufficiently good form.

And continue regressing to concentrate on the power chamber itself, rather than

on high quantity of poor form. Low quantity high quality is optimal.

As you shift forward into your planche tuck, extend your knees and lock your

quads. The tighter you do, the lighter your body will remain. Exhale your

strongest here and tuck your tailbone slightly to keep your glutes active. Pull toes

toward the shins in ankle flexion to kick heels away.

The opposite of this technique, the Ring Feet-to-Bar, can be strengthened to

assist this.

Withdraw knees to chest, and push back to beginning. Inhale through the nose

before exhaling into the next repetition.


36/90

Kettlebell Section

In any exercise where a specific weight of Kettlebell is not recommended, it is because that skill progresses by

movement, not by increasing weight. Therefore, if you do not know at what weight to begin, start at the Delta levelweight for Kettlebells: 8kgs for Men and 6kgs for Women. You may go lighter still, if this proves too challenging for

you.


begin over at Delta (Level 1) of that workout, and increase the weight: from 8kgs (men) / 6kgs (women) to 16kgs

(men) / 12kgs (women). Repeat this process with the same weight through ever level 1-4, before starting over again






37/90

Kettlebell Two Handed DeadliftRepresented in Bravo, Romeo and Zulu Programs.

More of a squat and deadlift combination, the term deadlift has become the

nickname for this technique, so don’t get lost in variations from other sports.

Focus on our safe technique recommendations, not the name.

Begin squatting backward with thighs parallel to ground, and back flat. Lock

elbows and internally rotate elbow “pits” away from you in the direction you face.

Push kettlebell down into the mat, and keep that active extension with tricep

tension throughout the lift.

Drive mid-foot into the ground and extend hips. Tuck tailbone and extend hips

fully forward with a deep exhale from the belly. Sit back, keep elbows locked,

touch kettlebell to mat actively and under control with no wrist wobble.

Inhale through the nose before you exhale into the next repetition.


38/90

Kettlebell Goblet CleanRepresented in Bravo, Romeo and Zulu Programs.

This unique TACFIT movement specifically focuses on the power chamber

development for later kettlebell complexes. Perform the bottom position of the

squat deadlift. But as you lift, explode pressing feet into the ground, and row the

kettlebell to shoulder height with an exhale through the mouth.

As the kettlebell passes elbow height, begin rotating elbows underneath and

forward into a “guard position” with your forearms. For the moment that the

kettlebell slightly breaks gravity into free fall, slide your grip from the top handle

around the hips of the handle to the “horns” or sides of the handle. This allows

you to catch the belly or “ball” of the bell onto your forearms with a squat

absorption and exhale through the mouth.

Release the kettlebell down to elbow extension under control to the beginning

squat, and touch to the mat. Inhale through the nose before exhaling into the

next repetition.


39/90

Kettlebell Goblet SquatRepresented in Bravo, Romeo and Zulu Programs.

The primary difference between the Goblet Clean and the Goblet Squat lies with

the release of the kettlebell from regripping at the horns to releasing the kettlebell

completely and catch it with your hands. Your forearms and elbows touch each

other, palm heels together, wrists extended perpendicular to your forearms. Only

rip the kettlebell fast enough so that it just barely clears your “goblet” of forearms

and hands. Don’t go above head height.

Pinch your elbows together as you release the kettlebell. If you cannot maintain

forearms flat against one another, regress to the Goblet Clean, which will help

you regain this range of motion.

As you release the kettlebell, do not wait for the top of the handle to regrip when

you’re first learning. Grip the horns, and then as gravity pulls it down and your

elbows extend to locked position, slide around to the top of the handle. Keep

back flat, thighs parallel, touch to mat, and inhale through the nose before you

exhale into the next rep.


40/90

Kettlebell Goblet ThrowRepresented in Bravo, Romeo and Zulu Programs.

A Goblet Throw differs from a Goblet Squat in the speed of the explosive rip from

the ground and throwing the kettlebell higher than head height from two different

hand positions. (Two throws equal one repetition: the throw from hanging to

goblet, and the throw from goblet back to horn catch.)

Follow the kettlebell above your head as you explode out of your squat, upward

row rapidly and release the kettlebell above your head. Catch the kettlebell as it

descends into your goblet forearm position, absorbing downward into your

squat. Dropping the kettlebell will cause damage to mats, floors and body parts.

If you must bail out, make sure that you get out of the way, and expect property

damage. Don’t perform around pets, children, or even unaware adults.

Immediately use the absorption of the squat to stand again and PUSH press the

bottom of the kettlebell into over head extension letting the kettlebell release

from your hands. This time as it descends in front of your body, catch at the

horns, and as your elbows extend into your squat, slide from horns to top of

handle. Touch, pause, inhale through the nose before you exhale into the next

repetition.


41/90

Kettlebell Figure EightRepresented in Delta, Golf and Whiskey Programs.

Our kettlebell figure eight motion executes like an outside side swing with a pass

between the legs on the down swing. Move only in one direction: Pass from the

front inside only; never try to pass from the back between.

Draw an X in your mind (front-right to rear-left, and front-left to rear-right.) Follow

the X. Grip from “hip” passing and regrabbing with the opposite hand on the

OTHER hip of the handle (the hip is bend in the handle.) Never perform this

exercise passing from one hand on top handle to the other or you’ll have to

“throw” it from one grip to the next.

Clear the knee by swaying slightly in the direction of the side you’re passing.

Then extend your knees standing to perform an “outside” (away from body) side

swing, as you move from rear around outside to front. Squat and absorb at hip

bend, to pass to the next hand. Around both knees equals one repetition.


42/90

Kettlebell Push PressRepresented in Foxtrot, November, Xray and Yankee Programs.

There are many kettlebell variations on techniques: good ways, bad ways, and

the way we advise you to use it. With the Push Press, aim to use this technique

variation to stay in constant motion without pause or rest, but avoiding too rapid

acceleration. Try and keep an even pace (consider the protocols using this

technique). Begin in rack position: forearm perpendicular to the ground, handle

at a diagonal, no space between handle and wrist, NO wrist extension / hand in

perfect alignment with forearm like throwing a strike. Kettlebell belly should rest

in the “V” of the elbow bend, weight carried by legs; with no “arm wrestling”

resisting external rotation of the shoulder.

Absorb into squat and use the squat to send the kettlebell off the chest into the

air. Avoid military pressing. Use your entire body. As you send the kettlebell

overhead, pull your shoulder blade down into packed position; with no shrug, no

shoulder contact with neck, two shoulders even with the line of the ground.

Absorb with an exhale back into rack with a squat before beginning the next rep.


stations.


43/90

Kettlebell Two Handed SwingRepresented in Kilo, Oscar, Papa and Victor Programs.

Please use our recommended swing variation, for how it fits into the overall

intentions of improved motor function of other techniques across equipment.

Grab the kettlebell two handed. As you back swing, press the kettlebell

backward with a slight hip-fold and knee bend, keeping back flat, and eyes

forward (not looking down nor up). Load the mid-foot drive of your legs and snap

your tailbone under and hips forward; don’t arch at lower back, but press your

hips forward.

Keep shoulders down, elbows locked the entire range of the exercise. As you

absorb down into the next repetition, exhale through the mouth and store the

elastic energy like a rubber band to explode into the subsequent repetition.


44/90

Bodyweight Section


45/90

Leg ThreadRepresented in Bravo, Echo, Hotel and Tango Programs.

The Leg Thread focuses on core and hip rotation, and can be performed traveling

or in one space.

Begin on your back in shoulder bridge and let your knees drift to one side. The

leg on the side that drifts threads the foot under the bent knee of the rear leg,

until you roll over onto your forearms. Keep hips high. To return, bring the

opposite knee under the leg you just threaded, until you return to shoulder

bridge. Keep both feet on the floor throughout the entire movement. Exhale

through the mouth upon rotation.


46/90

BearRepresented in Bravo, Echo, Hotel and Tango Programs.

The Bear Crawl focuses on overhead stabilizing strength and leg strength, and

can be performed traveling or in one space. Walk forward two hands and

backward two hands to remain in one area.

Begin bent over like performing a Rocca press. Reach forward with one hand

and then bring the same side foot up to recover the space; repeat on opposite

side. Keep body rounded and high. Imagine that you are working on your incline

press or handstand pushup position. Stay light on your feet but keep your knees

strong though knees unlocked. Exhale as you step.


47/90

KongRepresented in Bravo, Echo, Hotel and Tango Programs.

The Kong focuses on core contraction and pull-over back strength, though when

done incorrectly it can feel more like the top of a pushup position. You can

perform the move by traveling across the floor or remain in one space by

advancing one and spinning 180 degrees.

Start in a flat-foot squat and fall forward onto balls of feet. As you do, then

exhale reach out with your hands and PULL the ground, so that your body surges

forward. Imagine sweeping your hands along the floor beneath your knees, rather

than leaning forward onto them like a pushup. Keep exhaling through the mouth

until you recover your knees to your chest, in flat-foot squat.


48/90

ApeRepresented in Bravo, Echo, Hotel and Tango Programs.

The Ape step focuses on hip rotation and lateral core “roll” stabilization (like a

cartwheel). It can be performed traveling or in one space by advancing twice,

then switching directions and advancing twice the opposite way.

Begin in a Cossack Squat (knee down, heel down.) If you cannot perform this

without discomfort to the knee, then regress to the Kong. It will come with time

and patience, not force.

Then, shift your weight to ball of foot as you fall forward with your hands like

Kong. But instead of pulling forward, pull from near hand to far hand, moving

your torso and legs next to your hands.

When you kick your leg through, switch from the new Cossack Squat position to

the original before proceeding, into another Ape, or switching directions to stay

in one place.


49/90

Quad Press BasicRepresented in Charlie, Echo, Golf, India, Juliet, Papa, Quebec and Sierra

Programs.

The Quad Press Basic remains in one place, like a pushup with knees bent and

hips externally rotated. Hips and shoulders remain in one line parallel to the

ground. Feel the weight on your big toes with your heels tilting inward at 45

degrees. Elbows should be pointed backward at 45 degrees; hands rotated

inward at 45 and fingers spread wide.

Exhale through the mouth as you lower your back flat parallel down to the

ground. Gently hover or softly touch the inside of your knees to the ground. Keep

exhaling as you extend your elbows to locked position without lowering your

hips. Inhale through the nose before you exhale into the next repetition.


50/90

GeckoRepresented in Charlie, Golf, Juliet and Quebec Programs.

The Gecko can be performed stationary.

From Quad Squat position, ensure that you have equal balance between all four

limbs: 25/25/25/25% weight distribution. Practice lifting hand and opposite foot

first on both sides.

Then, to perform the full exercise, lift from the back of your elbow and the

outside of the lifting knee, imagining that you want to bring the elbow and

outside knee around in a circle to touch each other behind you. Don’t lift from

hand (bending the elbow) and foot (bending the knee); instead, keep your elbow

and knee angle constant through the exercise if possible. Switch sides to

complete a repetition. The stronger your exhale, the stronger your core.


51/90

Base Switch ContinuousRepresented in Charlie, Golf, Juliet and Quebec Programs.

Begin in crab position, one arm behind back with hand in line with spine, fingers

rotated outward, other arm elbow between legs in centerline. This is called

“tripod position.”

Thread the foot on the same side as the hand behind you, under your opposite

knee, and place both hands on the mat into Quad Squat position. Exhale through

the mouth.

Sit opposite knee under and pull opposite elbow into centerline to face the

opposite direction in “tripod” position. Exhale through the mouth.

Continue in the same direction repeatedly to complete your repetition.


52/90

Base Switch AlternatingRepresented in Charlie, Golf, Juliet and Quebec Programs.

Begin in crab position, one arm behind back with hand in line with spine, fingers

rotated outward, other arm elbow between legs in centerline. This is called

“tripod position.”

Thread the foot on the same side as the hand behind you, under your opposite

knee, and place both hands on the mat into Quad Squat position. Exhale through

the mouth.

Sit opposite knee under and pull opposite elbow into centerline to face the

opposite direction in “tripod” position. Exhale through the mouth.

Switch directions and return to your starting tripod position to complete one

repetition. Continuing alternating.


53/90

Spinal Rock BasicRepresented in Delta, Golf, Juliet, Quebec and Sierra Programs.

Begin seated with equal balance between your tailbone and two sits-bones, feet

flat, forearms tucked to knees, hands hugging shins, elbows pinched, chest up,

head level, inhaling through the nose.

Exhale and round mid-back thoracic until lower back lies flat to the mat. Only

then pull knees to chest, and roll back onto shoulders. Apply no force or inertia

to neck.

Extend hips over head, while pulling heels around in a circle toward your glutes,

like performing a shoulder bridge in the air. Exhale forcefully to do this hip

extension.

Relax knees to chest, roll the spine, one vertebra at a time, until rocking back up,

hugging knees again, into the inhale.


54/90

Spinal Rock PikeRepresented in Delta, Golf, Juliet, Quebec and Sierra Programs.

Performed like Basic Spinal Rock except when knees come to chest, extend

knees and lock quads. You MAY not be able to touch the ground. Touching the

ground isn’t the point. Locking the legs, kick the heels away and pull the toes

toward your shins with an exhale through the mouth.

If your balls of feet touch the ground, then work on lifting your tailbone toward

the ceiling. If not, then release your knee lock, relaxing knees to chest, and roll

your spine down one vertebra at a time.

Extend your legs out, knees locked, heels kicking away, toes pulling back to

shins. Exhale belly to thighs, and chest to knees. Don’t try and tuck your head to

your shins. Wave your arms forward to your feet like recovering the blades of

your oars on a row boat.

Return to a seated position, inhale through the nose before you exhale for the

next repetition.


55/90

Spinal Rock StraddleRepresented in Delta, Golf, Juliet, Quebec and Sierra Programs.

Like the pike, except when you roll back knees to chest, lock your legs as far

apart as your flexibility permits. If you cannot touch the ground yet, you should

should regress to the Pike. Do not attempt the Straddle until you’ve mastered the

Pike, because the Pike protects the lumbar spine by remaining hips locked;

unlocked in the straddle can cause one side to rotate the lower back.

Lock the knees, kick the heels, pull the toes, separate the legs, touch the ground

with an exhale through the mouth.

Relax knees to chest, externally rotate knees out and feet together like clapping.

Roll spine one vertebra at a time back down to the ground.

When you sit up in butterfly position extend your straddle as far as your flexibility

allows. Exhale through the mouth, and reach your belly down and hands out.

Don’t tuck your head down and curl your spine.

Return to a seated position, inhale through the nose before you exhale for the

next repetition.


56/90

Spinal Rock Knee DropRepresented in Delta, Golf, Juliet, Quebec and Sierra Programs.

Begin like the Basic Spinal Rock, but when you achieve the inverted hip

extension, rapidly exhale and pull your knees to your chest while relaxing your

knee extension. Don’t attempt to kick the ground, or your flexibility will stop you

and potentially injure your lower back. Exhale and relax your knee extension

while dropping knees to the opposite sides of your face (not toward your nose.)

Roll the spine down, one vertebra at a time. As you roll up, place your feet in

butterfly style, knees out, pull your ankles in, as you inhale through the nose and

drop your knees outward.


57/90

Mountain ClimberRepresented in Delta, Lima and Yankee Programs.

Our mountain climber requires specific components. Please focus on these to

ensure safety and progress in the entire program.

Begin with front foot flat, knee between arms, elbows locked, hands flat. Rear leg

should begin bent, and then under control, squeeze quad into knee lock.

Exhale through the mouth as you rapidly bring knee to chest of the back leg, as

you kick the front leg back to replace it. Keep hips as low as possible, but no

higher than shoulder height. Lower = better.

Right / Left = one repetition.

If you cannot achieve this basic position, then you may place leg outside elbow,

but thigh must remain in contact with arm. Do not arch at lower back, and you

must have heel down on the front leg.


58/90

BurpeeRepresented in Delta, Lima and Yankee Programs.

Please do not get lost in our name with other variations of the Burpee. Use our

technique recommendations to ensure safety and progress in our program.

Begin standing and bend at waist to place hands on the ground. Maintain elbow

lock the entire exercise.

Exhale through the mouth and jump both legs backward. Tuck tailbone and

strengthen hips to resist arching at lower back. If you do not perform this under

strong tension resisting lower back arch, you may hurt your lower back.

As you load your hips by the tension of resisting backward extension of spine,

pop up your hips and land midfoot flat-foot in a squat. Stand and inhale through

the nose before exhaling into the next repetition.


59/90

Tadpole SprawlRepresented in Delta, Lima and Yankee Programs.

There are many variations of the sprawl in fighting and wrestling. Please use our

recommendations to ensure safety and progress in our program.

With an exhale through the mouth, roll shoulders up, back, and lift chest up while

pushing hips forward. Bend at knees until you feel your heels nearly begin to lift,

and then squat down. Place your hands on the ground.

Externally rotate your legs, heels pointing inward, and swim them backward and

apart, like a tadpole kicking. Turn your head to the side, and keep your hands

close to your chest as you absorb your impact.

Press to elbow extension, and arch your back. Bring your knees to your elbows

until you arrive in a flat foot squat. Stand, and inhale through the nose before you

exhale into the next repetition.


60/90

Quad Hop SprawlRepresented in Delta, Lima and Yankee Programs.

Begin standing, but with this technique, squat down and fall forward from flat-

foot to quad squat. As you get better at this absorption, you can exhale, lift your

feet off the ground so that you engage with all four limbs equally in quad squat.

Exhale and absorb as low as you can without slamming your knees or face into

the ground. Immediately explosively pop back up into a flat foot squat.

Stand, inhale through the nose before exhaling into your next repetition.


61/90

Quad Press Forward EllipseRepresented in Echo, India, Papa and Sierra Programs.

Begin in a quad squat position with your weight shifted back toward the balls of

your feet. Keep spine parallel to the ground as you extend your knees and

elbows into the top position. Shift your solar plexus forward beyond your hands

and lower yourself as much as possible like a negative pushup.

Rotate your elbows backward at a 45 degree angle and press elbow pits to

extension, externally rotating elbows. Don’t let your elbows flair outward as much

as possible, and focus on keeping your shoulders down in packed position (no

shrug). If you cannot, then return to Knee Press.

Press back to weight on balls of feet. Inhale through the nose before you exhale

into the next repetition.


62/90

Quad Press HoppingRepresented in Echo, India, Papa and Sierra Programs.

Practice the Quad Press until you can exhale and absorb releasing all four limbs

from the ground at the same time buoyantly. Hips should not lift higher than

shoulders, and hands should not press back to make the legs carry a majority of

the mass. Equally distribute absorption and explosion between your two hands

and feet.


63/90

Quad Press ClappingRepresented in Echo, India, Papa and Sierra Programs.

By adding internal rotation of the hips and the shoulders, you can bend your

knees and elbows to clap your hands and feet together. If you find that you’re not

able to absorb smoothly, then regress back to the hopping quad press.


64/90

One Leg Squat High BoxRepresented in Hotel, Kilo, Quebec, Whiskey Programs.

A high box seats your bottom higher than your knees, so your bottom must be

higher than the height of your knee, whether that be a ledge or ladder.

Lift one leg and shift your weight forward on the planted foot until you feel mid-

foot leg drive.

Tuck tailbone slightly, squeeze quad, exhale through the mouth and drive to

standing fully extending hip.

Keep lifted leg locked, squeezed tight, heel kicking away, toe pulled to shin.

Slowly descend and once seated, inhale through the nose before you exhale into

your next repetition.

Switch legs in between sets, half way between total repetitions, or in between

stations.


65/90

One Leg Squat Medium BoxRepresented in Hotel, Kilo, Quebec, Whiskey Programs.

A Medium Box places your hips in line with your knee, thigh parallel with the

ground.

Lift one leg and shift your weight forward on the planted foot until you feel mid-

foot leg drive.



Keep lifted leg locked, squeezed tight, heel kicking away, toe pulled to shin. The

tighter you make it, the lighter you will become.




stations.


66/90

One Leg Squat Low BoxRepresented in Hotel, Kilo, Quebec, Whiskey Programs.

A Low Box places your hips lower than your knee.

Lift one leg and contract your glutes and quad to achieve thigh parallel (like

medium box). Then you can begin driving upward to standing.



Keep lifted leg locked, squeezed tight, heel kicking away, toe pulled to shin. The

tighter you make it, the lighter you will become.




stations.


67/90

One Leg Squat Spinal RockRepresented in Hotel, Kilo, Quebec, Whiskey Programs.

Combining the low box one leg squat with a spinal rock requires mastery of the

prerequisite components. If this technique does not flow well, then regress to the

low box one leg squat and keep practicing your spinal rock through the other

programs.

Extend one leg and grab the toes with the hand of the arm same side as the

extended foot. Exhale and sit down controlling your descent. Keep your knee

locked, heel kicking away, toes pulled to shin.

Allowing your legs to split, roll back into a one leg pike spinal rock. You will be

able to touch because you should have the pike spinal rock mastered if you’re

performing the one leg squat spinal rock. As you roll your spine forward, kick

with your extended leg as you roll back to flat foot and keep kicking. Don’t try to

kip up or stand up until you have your mid-foot leg drive.


stations.


68/90

Parallel SquatRepresented in India, Juliet, Romeo and Uniform Programs.

There are many squats. Please use our technique recommendations for optimal

safety and progress in our program.

Begin with elbows in and forearms parallel. Sit backward and down until thighs

are parallel with the ground. Keep heels down and avoid external rotation on the

feet (though don’t force them parallel.)

Touch elbows to inner thighs, but don’t round the back to do so. Go as low as

you can while keeping your shins perpendicular to the ground, and your back

flat.

Exhale through the mouth as you squat, exhale more deeply as you drive mid-

foot to standing, and then inhale through the nose before you exhale into the

next rep.


69/90

Ball SquatRepresented in India, Juliet, Romeo and Uniform Programs.

Begin with elbows in and forearms parallel. Sit backward and down to touch the

medicine ball. Keep heels down and avoid external rotation on the feet (though

don’t force them parallel.)

The medicine ball should be used to carefully take you beyond thighs parallel to

the ground. However, do not allow this to become a passive seated posture

where you must jerk your weight forward onto the balls of your feet to begin

standing. Only touch the medicine ball with your sits-bones, and then return to

mid-foot leg drive to stand.



flat.

Exhale through the mouth as you squat, exhale more deeply as you drive mid-

foot to standing, and then inhale through the nose before you exhale into the

next rep.


70/90

Ball of Foot SquatRepresented in India, Juliet, Romeo and Uniform Programs.

Begin with elbows in and forearms parallel. Sit backward and down until thighs

are parallel with the ground. Keep heels down and avoid external rotation on the

feet (though don’t force them parallel.)



flat. As you absorb down, try to stop at parallel squat, but gravity will take you

slightly beyond as you absorb. That’s okay if you’ve built this properly from the

medicine ball squat, first.

Lift from the crown of your skull directly upward and fully extend your hips, while

lifting your heels into one line between your knees and toes. Exhale deeply as

you drive mid-foot to standing ball of feet. Then inhale through the nose as you

place heels down before you exhale into the next repetition.


71/90

Jump SquatRepresented in India, Juliet, Romeo and Uniform Programs.

Like the ball of foot squat, but ballistic, make your goal to lift from the crown of

your skull with a deep exhalation, and a full extension of your hips.

Exhale as you absorb into your squat and remember to place your belly firmly to

your thighs, and imagine allowing your tailbone to swing between the goal posts

of your shins.

Preserve the elastic loading of the downward squat to plyometrically launch into

the next repetition. Shift your jump to mid-foot leg drive, keeping your heels

down, and only point your toes, once you have left the ground.

Exhale through the mouth as you explode. Exhale as you squat down. Only

inhale through the nose passively as you relax your exhale within the movement.

This exhale will take practice.


72/90

Front LungeRepresented in Delta, Sierra and Victor Programs.

Elbows in, forearms parallel. Step forward, spine perpendicular to ground. Legs

at two 90 degree bends. Feet shoulder’s width distance. Lower yourself like your

back is sliding down the wall behind you. Don’t bend at the hips; sit down spine

straight up. Don’t round your back; keep it flat.

Exhale downward through the mouth. Inhale upward through the nose.

Keep your hands open, your fingers loose and don’t clasp your hands together.

You may touch the mat with your rear knee softly. Drive front leg mid-foot to

press back up to standing. Step back to shoulder’s width apart. Right / Left

equals one full repetition.


73/90

Rear LungeRepresented in Delta, Sierra and Victor Programs.

Elbows in, forearms parallel. Step backward, spine perpendicular to ground.

Legs at two 90 degree bends. Feet shoulder’s width distance. Lower yourself like

your back is sliding down the wall behind you. Don’t bend at the hips; sit down

spine straight up. Don’t round your back; keep it flat.

Exhale downward through the mouth. Inhale upward through the nose.

Keep your hands open, your fingers loose and don’t clasp your hands together.When stepping backward maintain shoulder width stance, you may touch the

mat with your rear knee softly. Exhale downward through the mouth. Inhale

upward through the nose.

Drive front leg mid-foot to press upward to free the rear leg to stand. Step

forward to shoulder’s width apart. Right / Left equals one full repetition.


74/90

Jump SwitchRepresented in Delta, Sierra and Victor Programs.

Elbows in, forearms parallel. Spine perpendicular to ground. Legs at two 90

degree bends. Begin in lunge. Don’t bend at the hips; sit down spine straight up.

Don’t round your back; keep it flat. You may touch the mat with your rear knee

softly.


Drive off of front leg flat foot, and rear leg ball of foot. Switch legs in the air and

absorb into the lunge with an exhale through the mouth. Preserve the elastic

energy of the lunge, to help propel you into the next lunge.

Right / Left equals one full repetition.


75/90

Airborne LungeRepresented in Delta, Sierra and Victor Programs.

Elbows in, forearms parallel. Spine perpendicular to ground. Legs at two 90

degree bends. Begin in lunge. Don’t bend at the hips; sit down spine straight up.

Don’t round your back; keep it flat. You may touch the mat with your rear knee

softly.


Drive off of front leg flat foot, and rear leg ball of foot. Bring rear knee into chest

before hitting the ground with your feet. Absorb into the lunge with an exhale

through the mouth. Preserve the elastic energy of the lunge, to help propel you

into the next lunge.

Right / Left equals one full repetition. Explode off the mat, driving straight upward

toward the sky.


76/90

Bar Section


77/90

Jump-up PullupRepresented in Alpha, Foxtrot, India, Mike, Romeo and Zulu Programs.

Start on box high enough that you can jump to overgrip your pullup bar. Pull your

shoulders down. Flair your lats. Tuck your tailbone. Contract your core. Tighten

your quads. Exhale powerfully as if you’re going to be punched in the belly.

Relax and drop to box. Inhale through the nose before your next repetition.

You absolutely must establish this power chamber, to achieve this structure

throughout the rest of our program. Without it, you cannot safely progress

through the rest of the pulls.


78/90

Commando PullupRepresented in Alpha, Foxtrot, India, Mike, Romeo and Zulu Programs.

Establish one pullup grip overhanded and one chinup grip underhanded. Exhale

to achieve the power chamber contraction of the core, pelvic tuck and back

muscles.

Pull both elbows to your ribs, and the bar to your neck. Pull your head to one

side of the bar.

Lower under control to elbow extension. Inhale through the nose before you

exhale into the next pull. Remain on one side for an entire set and do not switch

grips until next set, or when you drop off.


79/90

ChinupRepresented in Alpha, Foxtrot, India, Mike, Romeo and Zulu Programs.

In double underhand grip, no closer than shoulder’s width, first establish your

power chamber position. Exhale through the mouth as you pull your elbows to

your ribs.

Be careful when lowering to full extension of the elbows, because if you have not

fully released your elbows this can become a painful area. If you cannot perform

the full range without pain, do not do partials. Regress to the commando pullup.


80/90

PullupRepresented in Alpha, Foxtrot, India, Mike, Romeo and Zulu Programs.

In double overhand grip no wider than shoulder’s width, establish the power

chamber position. Pull elbows to the ribs with a powerful exhale through the

mouth.

Take care to keep shoulder blades packed down with your shoulders off your

neck (no shrug) when you lower to full elbow extension. Inhale through the nose

before you exhale into the next repetition.


81/90

Medicine Ball Section

In any exercise where a specific weight of Medicine Ball is not recommended, it is because that skill progresses by

movement, not by increasing weight. Therefore, if you do not know at what weight to begin, start at the Delta levelweight for Medicine Balls: 8lbs for Men and 6lbs for Women. You may go lighter still, if this proves too challenging

for you.









82/90

Medicine Ball Neck SquatRepresented in Echo, Lima, Mike, November and Whiskey Programs.

There are other floor slam techniques. Please use our variation and progressions

to ensure safety and effectiveness throughout all of the other techniques in the

program, as they fit together in a very specific way.

Begin standing with elbows in, medicine ball touching neck, and hips extended

knees locked.

Exhale through the mouth and perform a pull-over with the medball while

squatting downward, elbows to inner thighs. When at the bottom of a squat,

extend the elbows downward to lock, and crush the medball into the ground.

Bend elbows back to front squat, and stand. Place medball overhead into neck

contact. Inhale through the nose without arching the back, before exhaling into

the next repetition.

Weight of the medball should be moderate, not too light, not too heavy;

approximately 6-14lbs.


83/90

Medicine Ball ShotputRepresented in Echo, Lima, Mike, November and Whiskey Programs.

Stand in a split leg stance. Tuck the medicine ball to one side of the ribs, and

drive the elbow into extension while driving it into the ground.

Exhale through the mouth and snap the hips over to drive it into the ground.

Don’t merely throw with the shoulder. Lead with the hip rotation and slightly bend

on the front knee to marry gravity to the acceleration of the shot-put throw.

Pick up the medicine ball and continue to repeat on the same side, only

switching in between sets.




84/90

Medicine Ball Floor SlamRepresented in Echo, Lima, Mike, November and Whiskey Programs.

Begin in the overhead neck contact position, but this time, slide the feet back

from flat to ball of foot.

Rapidly exhale into the pullover and drop into your deepest squat. Sit upright to

avoid any missed rebound of the medicine ball. Catch it on the bounce if

possible, and drive off of midfoot to full extension: legs back, hips forward,

overhead pullover preparation. Inhale through the nose on this set-up before you

exhale into the technique.




85/90

Medicine Ball Jump ThrowRepresented in Echo, Lima, Mike, November and Whiskey Programs.

Begin in the squat position, but instead of standing, immediately jump as high as

you can and thrust your hips forward and your knees backward.

Exhale through the mouth as you contract your core in the air. Bringing knees to

chest, land on mid-foot full-depth squat. Avoid elbow flair. Pull the elbows down

to inner thigh contact when you drop into the squat.

Inhale through the nose before you exhale into the next jump.




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Sandbag Section

In any exercise where a specific weight of Sandbag is not recommended, it is because that skill progresses by

movement, not by increasing weight. Therefore, if you do not know at what weight to begin, start at the Delta levelweight for Sandbags: 8lbs for Men and 6lbs for Women. You may go lighter still, if this proves too challenging for

you.









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Sandbag DeadliftRepresented in Kilo, Tango and Yankee Programs.

More of a squat and deadlift combination, the term deadlift has become the

nickname for this technique, so don’t get lost in deadlift variations from other

sports. Focus on our safe technique recommendations, not the use of the name

by others.

Begin sitting backward with thighs parallel to ground, and back flat. Lock elbows

and internally rotate elbow “pits” away from you in the direction you face. Touch

the sandbag to the mat, and keep that active extension with tricep tension

throughout the lift.

Drive mid-foot into the ground and extend hips. Tuck tailbone and extend hips

fully forward with a deep exhale from the belly. Sit back, keep elbows locked,

touch sandbag to mat actively and under control with no wrist wobble.

Inhale through the nose before you exhale into the next lift.


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Sandbag CleanRepresented in Kilo, Tango and Yankee Programs.

Performed like an explosive version of our squat deadlift, accelerate the sandbag

vertically until you can drive the handles under the sandbag causing it to rotate

like a cylinder.

Exhale as you catch it cradled in your arms with a slight squat to absorb the

weight.

Unwind the sandbag into the full extension of your elbows as you squat down to

the mat in preparation of the next repetition. Under control, ensure that the

sandbag does not rip your elbows into hyperextension.

Inhale through the nose, before you exhale into the next rep.


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Sandbag Clean SquatRepresented in Kilo, Tango and Yankee Programs.



like a cylinder.

Exhale as you catch it cradled in your arms with a deep squat to absorb the

weight. Drive mid-foot balance from the legs, upward, and to full hip snap.

Unwind the sandbag as you stand out of your squat, into the full extension of

your elbows as you squat down to the mat in preparation of the next repetition.

Inhale through the nose, before you exhale into the next rep.


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Sandbag ThrusterRepresented in Kilo, Tango and Yankee Programs.



like a cylinder.

Exhale as you catch it cradled in your arms with a deep squat to absorb the

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