Videos

7 Foundational Movement – Hinge/Push Primary Muscle Groups – Glutes, Hamstring Secondary Muscle Groups – Lower Back, Quadriceps Preparation: The Marine will step up to the tire with feet hip width apart and toes underneath the edge of the tire so it is close to the shins. They will unlock the knees and hinge at the hips until max load can be felt in the hamstrings and glutes. Then they will drop the hips down, keeping the chest up until the Marine can grasp underneath the tire. Execution: The Marine will stand up with the tire, keeping the shoulders, hips and knees in a straight line. Once the tire gets above the knee the Marine can readjust and reposition the hands into a horizontal push position. From that position the Marine can readjust their feet into a runner stance while standing and pushing the tire over. Common Mistakes: - Rounding of the back. - Bring the hips up first without the tire

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – N/A Preparation: The Marine will stand facing the anchor point with the TRX at mid-length and their arms bent at their sides. They will place tension in the TRX by slightly leaning back. Execution: The Marine will step back with one leg and cross it behind the weight-bearing leg. They will drop the hips toward the deck, keeping the chest up. The Marine will go as deep as they can, but will not go deeper than having their thigh parallel to the deck. The back foot will hover one to two inches off the deck. The Marine will drive from the bottom back up to the starting position. Common Mistakes: - Letting the weight-bearing leg’s knee go over the toe - Dropping the chest - Letting the toe of the rear foot touch the deck

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – N/A Preparation: The Marine will place the TRX at mid-length and in single handle mode. They will stand with their back to the TRX, facing away from the anchor point. The Marine will place one foot into the foot cradle so only one foot is on the ground. They will stand tall with feet, hips and shoulders positioned in a straight line. Execution: The Marine will lower their body into a lunge position while pressing the suspended leg back. They will ensure the knee of the weight-bearing leg does not go beyond the toe. The Marine will alternate the arms swing mimicking a sprinting technique. Common Mistakes: - Not keeping weight-bearing foot flat - Dropping the chest - Not letting the suspended leg travel back

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – N/A Preparation: The Marine will stand facing the anchor point with the TRX at mid-length, their arms bent at their sides. They will place tension in the TRX by slightly leaning back. Execution: The Marine will take a large step backward, keeping the front foot flat on the deck with the toes facing forward. Once the ball of the foot of the leg stepping back is on the deck the Marine will lower the hips down, keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees, stopping short of touching the deck. In one motion from the bottom position the Marine will drive back up to the start position. Common Mistakes: - Pulling too much on the TRX from the bottom - Not keeping the front foot flat

7 Foundational Movement – Lunge Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will un-rack the weight with the bar across the back of the shoulders and the feet hip width apart. Execution: The Marine will step back with one foot and lower the hips to the deck. They will keep their chest up and the front foot flat with the knee over ankle. From the bottom of the motion, the Marine will drive back up to the starting position in one motion. Common Mistakes: - Letting the knee touch the deck on the rear leg - Not dropping the hips drop straight down - Not keeping the chest up

7 Foundational Movement – Lunge Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will hold a dumbbell in each hand at arm’s length. They will stand tall with shoulders, hips and knees in a straight line and the feet hip width apart. Execution: The Marine will step behind the right leg, keeping the shoulders and hips square to the front and the heel of the back foot off the deck. They will keep their chest up and the front foot flat on the deck with the toes pointing forward. From the bottom, the Marine will drive back up to the starting position. Common Mistakes: - Dropping the chest - Not keeping front foot flat - Touching rear knee on the deck

7 Foundational Movement – Lunge Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will hold a dumbbell in each hand at arm’s length. They will stand tall with shoulders, hips and knees in a straight line and the feet hip width apart. Execution: The Marine will step to one side and lower their hips down and over the foot of the side they are moving to. They will keep both feet flat and the chest up. The leg of the opposite side will be fully extended with the foot flat on the deck and toes pointing forward. From the bottom, the Marine will drive back up to the starting position. Common Mistakes: - Dropping the chest - Not keeping both feet flat - Not keeping the leg they are lunging away from straight

7 Foundational Movement – Lunge Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will hold a dumbbell in each hand at arm’s length. They will stand tall with shoulders, hips and knees in line and the feet hip width apart. Execution: The Marine will take a large step backward, keeping the front foot flat on the deck with the toes facing forward. Once the ball of the foot of the leg stepping back is on the deck the Marine will lower the hips down, keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees stopping short of touching the deck. From the bottom position the Marine will curl the dumbbells and press them overhead. They will lower the dumbbells back down to the shoulders and extend the arms back to lock out. The Marine will drive from the bottom back to the starting position. Common Mistakes: - Dropping the chest - Touching the back knee on the deck

7 Foundational Movement – Lunge Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will hold a dumbbell in each hand at arm’s length. They will stand tall with shoulders, hips and knees in line and the feet hip width apart. Execution: The Marine will take a large step forward, placing the front foot flat on the deck with the toes facing forward. Once the foot is flat on the deck the Marine will lower the hips toward the deck keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees, stopping short of touching the deck. The heel on the back foot will come up. In one motion from the bottom position the Marine will drive their weight back up to the standing position with feet together. Common Mistakes: - Dropping the chest - Not keeping arms extended - Not keeping front foot flat

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – N/A Preparation: The Marine will squat straight down with the feet hip width apart. Keeping their back flat, they will grab the kettlebell with an overhand grip on the horns and stand straight up. The handles will be under their chin, keeping the bell in the center of their chest. Once the kettlebell is in position the Marine will bring their feet together. Execution: The Marine will take a large step to one side. Once the foot makes contact with the deck the Marine will break at the hips, keeping the opposite leg straight. They will drop the hips down until the knee is at a 90 degree bend while maintaining an upright torso. The toes on both feet should point forward and both feet should be flat on the deck. From the bottom position, the Marine will drive back up in one motion to the start position. Common Mistakes: - Pointing toes out - Not keeping both feet flat - Dropping chest

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – Shoulders Preparation: The Marine will squat straight down with the feet hip width apart. Keeping their back flat, they will grab a kettlebell in each hand and stand straight up. The Marine will press both kettlebells overhead until the arms are locked out. Execution: The Marine will take a large step backward, keeping the front foot flat on the deck with the toes facing forward. Once the ball of the foot of the leg stepping back is on the deck the Marine will lower the hips down, keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees, stopping short of touching the deck. The Marine’s arms should stay locked out and hold the kettlebells over head for the entire movement. In one motion from the bottom position the Marine will drive back up to the start position. Common Mistakes: - Dropping the chest - Letting back knee touch the deck - Not keeping front foot flat

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – Shoulders Preparation: The Marine will execute a proper squat, grip the weight plate by the outside edges, and stand tall with feet, hips and shoulders positioned in a straight line. The feet will be hip width apart and the Marine will press the weight plate overhead. Execution: The Marine will try to pull the weight plate apart to create tension in the upper back and shoulders for stability. They will take a large step forward, placing the front foot flat on the deck with toes facing forward. Once the foot is flat on the deck the Marine will lower the hips toward the deck, keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees, stopping short of touching the deck. The heel on the back foot will come up. In one motion from the bottom position the Marine will drive their weight back up to the standing position with feet together. Common Mistakes: - Not keeping the weight plate overhead - Letting back knee touch the deck - Not keeping front foot flat

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – Shoulders Preparation: The Marine will start in the standing position facing the anchor point of the rope. They will take a step forward with their hands by their sides so the rope runs down the outside of their legs. Execution: The Marine will create small alternating waves in the rope that travel all the way to the rope’s anchor point. They will do this by bringing one arm up to shoulder height and snapping it down toward the deck as the opposite arm comes to shoulder height. The Marine will take a large step to one side. Once the foot makes contact with the deck the Marine will break at the hips, keeping the opposite leg straight. They will drop the hips down until the knee is at a 90 degree bend while maintaining an upright torso. The toes on both feet should point forward and both feet should be flat on the deck. From the bottom position, the Marine will drive back up in one motion to the start position. Common Mistake: - Not keeping the waves going when performing the lunge - Dropping the chest during the lunge

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – Shoulders Preparation: The Marine will start in the standing position facing the anchor point of the rope. They will take a step forward with their hands by their sides so the rope runs down the outside of their legs. Execution: The Marine will create small alternating waves in the rope that travel all the way to the rope’s anchor point. They will do this by bringing one arm up to shoulder height and snapping it down toward the deck as the opposite arm comes to shoulder height. Once the tempo with the waves has been set the Marine will step back and drop into a lunge keeping the chest up. They will stand all the way up and repeat with the opposite leg. Common Mistake: - Not keeping the waves going when performing the lunge. - Dropping the chest during the lunge