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26

The TACFIT26 Flip Chart

TACFIT® Tactical Fitness Systems

The Official TACFIT26 Flip Chart

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 processintroduced 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.

warmup mobility

workout exercise

compensation cooldown

knee circle lunge RaiseTactical front lungeTactical rear lunge

pigeon

backstroke knee ellipseplank pull knee

plank pull

downward facing dog

hip hurdle sit thru hipsit thru knee

sit thru extension

forearm frog

hitchhiker tactical pushup kneetactical pushupscrewing pushup

drill bit hold

gunslinger Hollow Body crunchspinal rock basicspinal rock pike

shoulder bridge

spinal rotation table lifttripod verticaltripod overhead

standing sidebend

QualTAc f I T 2 6

Mobility Manual Page 15 Compensation Manual Page 15

Mobility Manual Page 04





Compensation Manual Page 06





Rear Lunge

pull plank

sit thru extension

screwing pushup

spinal rock pike

tripod overhead

Front Lunge

plank pull knee

sit thru knee

Tacticalpushup

spinal rock basic

tripod vertical

LungeRaise

knee ellipse

sit thru hip

tactical pushup

knee

Hollow Body

Crunch

table lift

re

cr

uit

re

gr

es

sio

nin

st

ru

ct

or

20/10x8+60

QualTAc f I T 2 6

Qual Manual Page 19 Qual Manual Page 20 Qual Manual Page 21 Qual Manual Page 22 Qual Manual Page 23 Qual Manual Page 24



warmup mobility

workout exercise


hitchhiker clubbell two-handed swipe

seal

twisting lunge ring/strap single rowdouble rowlawnmowerextension

twisted lunge

backstroke jump-upcommando

chin-uppull-up

downward facing dog

knee to chestpush kick

box step-uphop-up

hop-up ball squathop-over parallel

squat

upward facing dog

TAc f I T 2 6Al p h a A









clubbelltwo-handed

swipe45 lbs

ring/strapextension

pull-up box hop-over

parallel squat

clubbell two-handed

swipe35 lbs

ring/straplawnmower

chin-up box hop-up ball squat

clubbell two-handed

swipe25 lbs

ring/strapsingle row

commando box hop-up

clubbell two-handed

swipe15 lbs

ring/strapdouble row

jump-up box step-up

TAc f I T 2 6Al p h a Ad

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20/10x8+60

Exercise Manual Page 05
















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warmup mobility

workout exercise


rolling shoulder blade

kettlebell deadlift

goblet cleangoblet squatgoblet throw

sleeping warrior

inside shoulder circle parallette / box knee press

forward ellipsebackward ellipse

swing plank

locust

leg swing leg threadbearkongape

king dancer basic

Prayer Shoulder Plyo clubbell gama cast standing backbend

TAc f I T 2 6b ravo b









kettlebell goblet throw

parallette / box pressswing plank

ape clubbell gama cast

45 lbs

kettlebell goblet squat

parallette / box pressbackward

ellipse

kong clubbell gama cast

35 lbs

kettlebell goblet clean

parallette / box press

forward ellipse

bear clubbell gama cast

25 lbs

kettlebell two handed

deadlift

parallette / box pressknee press

leg thread clubbell gama cast

15 lbs

TAc f I T 2 6b ravo b4/1x4

















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warmup mobility

workout exercise


hindu push-up clubbellshoulder park squat

upward facing dog

sit-thru stretch quad press basicgecko

base switch continuousbase switch alternating

dying warrior

side shoulder cast ring/strap knee press

swooprocca

roll-out

camel

TAc f I T 2 6c h a r l i e c

Compensation Manual Page 30Mobility Manual Page 10





clubbell shoulder

park squat45 lbs

5 l / 5 r

base switchalternating

5 l / 5 r

ring/straproll out

5

clubbell shoulder

park squat35 lbs

5 l / 5 r

base switchcontinuous

5 l / 5 r

ring/straprocca press

5

clubbell shoulder

park squat25 lbs

5 l / 5 r

gecko5 l / 5 r

ring/strapswoop

5

clubbell shoulder

park squat15 lbs

5 l / 5 r

quad press basic

5

ring/strapknee press

5

TAc f I T 2 6c h a r l i e cemotm













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warmup mobility

workout exercise


rocking shin lunge front lunge rear lungejump switch

airborne lunge

shin lunge

hollow body crunch spinal rock basicpike

straddleknee drop

shoulder bridge

frog leg swim mountain climberburpee

tadpole sprawlquad hop sprawl

wind removing

windshield wiper kettlebell figure eight

seated spinal twist

TAc f I T 2 6d e lta d









airborne lunge

21

spinal rock knee drop

13

quad hop sprawl

8

kettlebell figure eight

32 kgs5

jump switch 21

spinal rock straddle

13

tadpole sprawl

8


24 kgs5

rear lunge21

spinal rock pike

13

burpee 8


16 kgs5

front lunge

21

spinal rock basic

13

mountain climber

8


8 kgs5

TAc f I T 2 6d e lta damrap

















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warmup mobility

workout exercise


lifting camel medicine ball neck squat

shotputfloor slamjump throw

standing forward fold

shirt ripping quad press basicforward ellipse

hoppingclapping

floor bow pull


twisted lunge



king dancer basic

TAc f I T 2 6e c h o e








Compensation Manual


medicine ball

jump throw

quad press clapping

ring/strapextension

clubbell gama cast

45 lbs

ape

medicine ball

floor slam

quad press hopping

ring/straplawnmower

clubbell gama cast

35 lbs

kong

medicine ball

shotput

quad press forward ellipse


clubbell gama cast

25 lbs

bear

medicine ball

neck squat

quad press basic


clubbell gama cast

15 lbs

leg thread

TAc f I T 2 6e c h o e[90/30x5]2

Exercise Manual




















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warmup mobility

workout exercise



chin-uppull-up

downward facing dog

handcuff kettlebell push press

clasped hand forward fold


box step-uphop-up


squat

upward facing dog

Windshield Wiper clubbell clockwork squat

triangle

TAc f I T 2 6foxtrot f







pull-up50

kettlebell push press

32 kgs25 R / 25 l

box hop-over

parallel squat

50

clubbell clockwork

squat45 lbs

50 r / 50 l

chin-up50


24 kgs25 R / 25 l

box hop-up ball squat

50

clubbell clockwork

squat35 lbs

50 r / 50 l

commando50


16 kgs25 R / 25 l

box hop-up50

clubbell clockwork

squat25 lbs

50 r / 50 l

jump-up50


8 kgs25 R / 25 l

box step-up50

clubbell clockwork

squat15 lbs

50 r / 50 l

TAc f I T 2 6foxtrot fafaP/T

















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warmup mobility

workout exercise



seated spinal twist

tripod overhead ring/strap knee to chest

feet to barcradleskinner

shin dancer bridge


straddleknee drop

shoulder bridge



dying warrior

TAc f I T 2 6g o l f G






Compensation Manual




32 kgs

ring/strapskinner




24 kgs

ring/strapcradle




16 kgs

ring/strapfeet to bar

spinal rock pike

gecko


8 kgs

ring/strapknee to chest

spinal rock basic

quad press Basic

TAc f I T 2 6g o l f G20/10x8+60

















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warmup mobility

workout exercise


folding shinbox twist one leg squat: high box

Medium boxLow Box

spinal rock

pigeon


twisted lunge

hindu push-up clubbell shoulder park squat

upward facing dog


king dancer basic

TAc f I T 2 6h ote l h









one leg squat

spinal rock

ring/strapextension

clubbell shoulder

park squat45 lbs

ape

one leg squat

Low Box

ring/straplawnmower

clubbell shoulder

park squat35 lbs

kong

one leg squat

Medium box


clubbell shoulder

park squat25 lbs

bear

one leg squat

high box


clubbell shoulder

park squat15 lbs

leg thread

TAc f I T 2 6h ote l h4/1x4

















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warmup mobility

workout exercise


shinbox switch parallel squatball squat

ball of foot squatjump squat

Sphinx


hoppingclapping

floor bow pull


chin-uppull-up

downward facing dog

TAc f I T 2 6i n d i a i






jump squat15

quad press clapping

10

pull-up5

ball of foot squat

15

quad press hopping

10

chin-up5

ball squat15


10

commando5

parallel squat

15

quad press basic

10

jump-up5

TAc f I T 2 6i n d i a iemotm













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warmup mobility

workout exercise




Sphinx


straddleknee drop

shoulder bridge


swooprocca

roll-out

camel

sit-thru stretch quad press Basicgecko


dying warrior

TAc f I T 2 6j u l i e t j










21

jump squat13

ring/straproll out

8


5


21

ball of foot squat

13


8


5

gecko21

ball squat13

ring/strapswoop

8

spinal rock pike

5

quad press basic

21

parallel squat

13


8

spinal rock basic

5

TAc f I T 2 6j u l i e t jamrap

















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warmup mobility

workout exercise


lifting table kettlebell two-handed swing

Standing Backbend Clasped Hand


triangle

floor hip worm sandbagdeadlift

cleanclean squat

thruster

flying locust



swing plank

locust

folding shinbox twist one leg squat:high box

Medium boxLow Box

spinal rock

pigeon

TAc f I T 2 6k i l o k











swing32 kgs

clubbell clockwork

squat45 lbs

sandbag thruster


one leg squat

spinal rock


swing24 kgs

clubbell clockwork

squat35 lbs

sandbag clean squat


ellipse

one leg squat

Low Box


swing16 kgs

clubbell clockwork

squat25 lbs

sandbag clean


forward ellipse

one leg squat

Medium box


swing8 kgs

clubbell clockwork

squat15 lbs

sandbag deadlift

parallette / box

knee press

one leg squat

high box

TAc f I T 2 6k i l o k[90/30x5]2





















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warmup mobility

workout exercise




wind removing





seal

TAc f I T 2 6l i m a l




quad hop Sprawl 100

medicine ball

jump throw100

clubbell two-handed

swipe45 lbs

100

tadpole sprawl

100

medicine ball

floor slam100

clubbell two-handed

swipe35 lbs

100

burpee 100

medicine ball

shotput100

clubbell two-handed

swipe25 lbs

100

mountain climber

100

medicine ball

neck squat100

clubbell two-handed

swipe15 lbs

100

TAc f I T 2 6l i m a lafaP/T













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warmup mobility

workout exercise



box step-uphop-up


squat

upward facing dog





twisted lunge


chin-uppull-up

downward facing dog

TAc f I T 2 6m i k e m


Compensation Manual






box hop-over

parallel squat

medicine ball

jump throw

ring/strapextension

pull-up


medicine ball

floor slam

ring/straplawnmower

chin-up

box hop-up medicine ball

shotput


commando

box step-up medicine ball

neck squat


jump-up

TAc f I T 2 6m i k e m20/10x8+60













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warmup mobility

workout exercise







swing plank

locust


triangle



TAc f I T 2 6n ove m b e r n








medicine ball

jump throw


clubbell clockwork

squat 45 lbs


32 kgs

medicine ball

floor slam


ellipse

clubbell clockwork

squat35 lbs


24 kgs

medicine ball

shotput


forward ellipse

clubbell clockwork

squat25 lbs


16 kgs

medicine ball

neck squat

parallette / box

knee press

clubbell clockwork

squat15 lbs


8 kgs

TAc f I T 2 6n ove m b e r n4/1x4













Exercise Manual




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warmup mobility

workout exercise


Prone Shoulder Circle clubbell two-handed head cast

three leg down dog



shin dancer bridge


Standing Backbend clasped Hand

TAc f I T 2 6o s c a r o






clubbell two-handed head cast

45 lbs5

ring/strapskinner

5


swing32 kgs

5


35 lbs5

ring/strapcradle

5


swing24 kgs

5


25 lbs5


5


swing16 kgs

5


15 lbs5


5


swing8 kgs

5

TAc f I T 2 6o s c a r oemotm













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warmup mobility

workout exercise



Standing Backbend clasped hand

shoulder screw parallette / boxknee press

rocca pressplanche press

shoulder press

floor scorpion



hoppingclapping

floor bow pull

TAc f I T 2 6pa pa p









swing32 kgs

21

parallette / box

shoulder press

13

clubbell gama cast

45 lbs8

quad press clapping

5


swing24 kgs

21

parallette / box

planche press

13

clubbell gama cast

35 lbs8

quad press hopping

5


swing16 kgs

21

parallette / boxrocca press

13

clubbell gama cast

25 lbs8


5


swing8 kgs

21

parallette / box knee

press13

clubbell gama cast

15 lbs8

quad press basic

5

TAc f I T 2 6pa pa pamrap

















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warmup mobility

workout exercise



Medium boxLow Box

spinal rock

pigeon


swooprocca

roll-out

camel

hindu push-up clubbell two-handed shoulder park squat

upward facing dog


straddleknee drop

shoulder bridge



dying warrior

TAc f I T 2 6q u e b e c q










one leg squat

spinal rock

ring/straproll out

clubbell shoulder

park squat45 lbs



one leg squat

Low Box


clubbell shoulder

park squat35 lbs



one leg squat

Medium box

ring/strapswoop

clubbell shoulder

park squat25 lbs

spinal rock pike

gecko

one leg squat

high box


clubbell shoulder

park squat15 lbs

spinal rock basic

quad press Basic

TAc f I T 2 6q u e b e c q[90/30x5]2





















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warmup mobility

workout exercise



twisted lunge



Sphinx


kettlebell deadlift


sleeping warrior


chin-uppull-up

downward facing dog

TAc f I T 2 6r o m e o r







ring/strapextension

30

jump squat50


50

pull-up30

ring/straplawnmower

30

ball of foot squat

50


50

chin-up30


30

ball squat50


50

commando30


30

parallel squat

50

kettlebell deadlift

50

jump-up30

TAc f I T 2 6r o m e o rafaP/T









Exercise Manual








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warmup mobility

workout exercise



airborne lunge

shin lunge



shoulder press

floor scorpion


straddleknee drop

shoulder bridge



wind removing

TAc f I T 2 6s i e r r a s







airborne lunge

parallette / box

shoulder Press


quad hop sprawl

jump switch parallette / box

planche Press


tadpole sprawl

rear lunge parallette / boxrocca Press

spinal rock pike

burpee

front lunge

parallette / box

knee Press

spinal rock basic

mountain climber

TAc f I T 2 6s i e r r a s20/10x8+60

















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warmup mobility

workout exercise





shin dancer bridge


cleanclean squat

thruster

flying locust


king dancer basic

TAc f I T 2 6Ta n g o t







clubbell gama cast

45 lbs

ring/strapskinner

sandbag thruster

ape

clubbell gama cast

35 lbs

ring/strapcradle

sandbag clean squat

kong

clubbell gama cast

25 lbs


sandbag clean

bear

clubbell gama cast

15 lbs


sandbag deadlift

leg thread

TAc f I T 2 6Ta n g o t4/1x4

















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warmup mobility

workout exercise




Sphinx



swing plank

locust

hindu push-up clubbell two-handed shoulder park squat

upward facing dog

TAc f I T 2 6u n i f o r m u





jump squat8


5

clubbell shoulder

park squat45 lbs

3 l / 3 r

ball of foot squat

8


ellipse5

clubbell shoulder

park squat35 lbs

3 l / 3 r

ball squat8


forward ellipse

5

clubbell shoulder

park squat25 lbs

3 l / 3 r

parallel squat

8

parallette / box

knee press5

clubbell shoulder

park squat15 lbs

3 l / 3 r

TAc f I T 2 6u n i f o r m uemotm













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warmup mobility

workout exercise



Standing Backbend clasped hand


three leg down dog


airborne lunge

shin lunge

TAc f I T 2 6v i c t o r v






swing32 kgs

8


45 lbs13

airborne lunge

21


swing24 kgs

8


35 lbs13

jump switch 21


swing16 kgs

8


25 lbs13

rear lunge21


swing8 kgs

8


15 lbs13

front lunge 21

TAc f I T 2 6v i c t o r vamrap













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warmup mobility

workout exercise



seated spinal twist






shoulder press

floor scorpion


twisted lunge


Medium boxLow Box

spinal rock

pigeon

TAc f I T 2 6wh i s k eyw









32 kgs

medicine ball

jump throw

parallette / box

shoulder press

ring/strapextension

one leg squat

spinal rock


24 kgs

medicine ball

floor slam

parallette / box

planche press

ring/straplawnmower

one leg squat

Low Box


16 kgs

medicine ball

shotput

parallette / boxrocca press


one leg squat

Medium box


8 kgs

medicine ball

neck squat

parallette / box

knee press


one leg squat

high box

TAc f I T 2 6wh i s k eyw[90/30x5]2





















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warmup mobility

workout exercise



box step-uphop-up


squat

upward facing dog



swing plank

locust



shin dancer bridge



TAc f I T 2 6x r ay x






box hop-over

parallel squat

50


50

ring/strapskinner

50


32 kgs25 l / 25 r


50


ellipse50

ring/strapcradle

50


24 kgs25 l / 25 r

box hop-up50


forward ellipse

50


50


16 kgs25 l / 25 r

box step-up50

parallette / box

knee press50


50


8 kgs25 l / 25 r

TAc f I T 2 6x r ay xafaP/T

















warmup mobility

workout exercise



three leg down dog


cleanclean squat

thruster

flying locust





wind removing

TAc f I T 2 6ya n k e e y








45 lbs

sandbag thruster


32 kgs

quad hop sprawl


35 lbs

sandbag clean squat


24 kgs

tadpole sprawl


25 lbs

sandbag clean


16 kgs

burpee


15 lbs

sandbag deadlift


8 kgs

mountain climber

TAc f I T 2 6ya n k e e y20/10x8+60

















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warmup mobility

workout exercise



seal


kettlebell deadlift


sleeping warrior


chin-uppull-up

downward facing dog


box step-uphop-up


squat

upward facing dog

TAc f I T 2 6z u l u z








clubbelltwo-handed

swipe45 lbs

50


50

pull-up50

box hop-over

parallel squat

50

clubbell two-handed

swipe35 lbs

50


50

chin-up50


50

clubbell two-handed

swipe25 lbs

50


50

commando50

box hop-up50

clubbell two-handed

swipe15 lbs

50

kettlebell deadlift

50

jump-up50

box step-up50

TAc f I T 2 6z u l u zafaP/T

















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