Exercises to Be Performed

September 2, 2020

Include the following but are not limited to: 
Cross Countries; Bridges; Crunches (side, mid, lower and upper abdominal work); Push-ups (narrow, wide, shoulder width, inclined, declined, negatives, staggered, and suspended); Tripod Holds; Belly Angels; Side Leg Lifts; Crab Crawls; Jumping Jacks (Side straddle hops); Flutter Kicks; Reverse Curls for Abs; Sit-ups; Calf Raises; Knee Taps; Lunges (stationary and moving); Arm Rotations (vertical and lateral); Super-mans; Oblique Bridges; Mountain Climbers; Air Squats (wide and narrow); Swimmers; Kick Backs; Wall Sits; Star Jumpers; Duck Walk; Squat Thrusts; Side Leg Lift; Burpies; Body Builders; Bicycle Crunches; Bear Crawl; Reach Through; Half-Jumping Jacks; Half Sit-ups; Dips (bars, mat, chair); Fire Hydrants; Reach-ups; lizards; running (sprinting and short distance); Jumping Movements; Fall Recovery Drills; Rolling; Bending; Squatting; Twisting; Reaching; Impact drills with hand and ASP Baton; Carry 50lbs; Drag 150lbs; Pushing and pressing weight; Physical Readiness Test (PRT); Job Task Scenario (JTS); Tire Flips; TRX Suspension work (inverted push-ups; suspension push-ups); Wall Ball; Kettle Bell Swings; Windshield Wipers with bar; Jump Rope; Rope Tabata/Wave work;

Equipment to be utilized
Core Balls “Wilson’s” (12lb to 18lb); Medicine Balls (12lb to 20lb); Kettle Bells (10lb to 60lb); Blasting TRX Suspension Cables; Ropes; Jump Ropes; Mats; Punching Bags; Strike Bags; Treadmills; Elliptical Machines; Stationary Bicycles; Gloves; Focus Mitts; Training Batons; Protective Clothing and Gear; Pull-up Bars; Dip Bars; Stationary Walls, Portable fence obstacles; Tires; Red Man Training pistols / Blue Training pistols; Training knives; Fit Deck Cards (Body weight; Stretch; Navy Seals; Combat; Pull-up; Kettle Bell; Agility/Speed; Core Blast; Medicine Ball); 45lb Barbell; Tires

Warm-up; Cool Down and Stretching

  • All Physical Training programs/sessions will begin with an extensive warm-up followed by stretching movements (static, dynamic and Proprioreceptive Neuromuscular Facilitation (PNF).
  • After exercise, there will be an extensive cool down protocol to assist the body in its recovery and rebuilding process.
  • There will be no Ballistic style of stretching performed.

WARM-UP and Stretching:
Consists of light jogging followed by the following protocol:

  1. 1. Jog approximately 100 meters; high knees jog; kick-backs; side lateral movement (right and left); rotation jog (hip rotation swivel right and left); high skip movement; return to normal jog.
  2. 2. Stretching: Butterfly; Modified Hurdler (right and left); straddle (right and left); truck extension; glute stretch (right and left); Hip stretch; Quadriceps stretch; Calf stretch (right and left); shoulder stretch (right and left); Triceps stretch (right and left); Neck stretch (center, right , back, left); Chest stretch; Hamstring stretch; Hip/back stretch; Lower Back stretch; Back and Arms stretch

Cool Down:

  1. Light jogging
  2. Arm Swings
  3. Stretching as indicated above.


Consisting of the following movements:

Upper Body:

  • Neck Tilt (right and left)
  • Neck Rotate: (right and left)
  • Neck Extend: (front and back)
  • Neck Flex: (back to front)
  • Shoulder: (right and left)
  • Shoulder Shrug
  • Chest
  • Corner Chest
  • Triceps: (right and left)
  • Wrist Extension 1-hand at a time
  • Wrist Extension 2-hands
  • Wrist Flexion 1-hand at a time
  • Forward Prayer Rotation: (right and left)
  • Reach to the Sky

Middle Body:

  • Forward Prayer
  • Cat & Camel
  • Side Bend on floor (right and left)
  • Side Bend Seated (right and left)
  • Side Bend Standing (right and left)
  • 1 Knee to Chest (right and left)
  • 2 Knees to Chest
  • Elbow Press
  • Lizard
  • Chest Opener
  • Back Bend Standing
  • Knee Sways
  • Spine Twist Seated
  • Mermaid
  • Full Length Torso (lying down)
  • Shoulder Bridge

Lower Body:

  • Lying Hip Rotator
  • Thread the Needle
  • Seated Cross Legged
  • Hamstring Seated (modified Hurdler)
  • Hamstring Standing
  • V-Sit (Straddle)
  • Butterfly
  • Side Lunge (right and left)
  • Modified Kneel (right and left)
  • Quad (right and left)
  • Quad Lying (right and left)
  • Calf Standing Stretch (right and left)
  • Scorpion Stretch
  • Hamstring with Wall
  • Toe Pointers
  • Toes to knees

Exercises Broken Down Into Anatomical Positions:

Lower Body:

  • Fire Hydrants (right and left)
  • Side Leg Lifts outer (right and left)
  • Side Leg Lifts Inner (right and left)
  • Duck Walk
  • Wall Sits
  • Kick Backs (right and left)
  • Squats Wide
  • Squats Neutral
  • Lunges
  • Lunges Stationary
  • Calf Raises (right and left)
  • Knee Taps

Full Body:

  • Body Builders
  • Burpies
  • Crab Crawl
  • Cross Countries
  • Jumping Jacks
  • Chase the Rabbit (Mountain Climbers)
  • Swimmers
  • Star Jumpers
  • Squat Thrust
  • Bear Crawl
  • Half Jumping Jacks

Middle Body:

  • Reach Ups
  • Lizards
  • Half Sit Ups
  • Reach Throughs
  • Bicycle Crunches
  • Oblique Bridge (right and left)
  • Sit Ups
  • Reverse Curls
  • Flutter Kicks
  • Side Crunches
  • Crunches
  • Bridge

Upper Body:

  • Dips
  • Arm Rotations (vertical and horizontal)
  • Push Ups (standard, staggered, negatives, wide, narrow/spade/diamonds)
  • Superman (right and left)
  • Belly Angels
  • Tripod hold (right and left)

**The lists above are ever changing and fully inclusive and comprehensive to meet the needs of a modern application to physical fitness training** Most all exercises listed above can be searched online for details regarding how to perform as well as detailed description and video.

***Warm-ups; Stretching and Cool Downs are at a minimum 15 minutes in length***