tacfit warrior wall chart...

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PRE-RECRUIT MISSION WALL CHART NECK CIRCLE NECK TILT NECK ROLL SCAPULAR ROLL ARM SCREW DOUBLE ARM FIGURE 8 ELBOW CIRCLES AND FIGURE 8 WRIST CIRCLE FINGER HAND ROLL THORACIC FLEXION - EXTENSION THORACIC LATERAL GLIDE AND CIRCLE PELVIC ROTATION AND TILT HIP CIRCLE AND HURDLE KNEE CIRCLE ANKLE CIRCLE NO INTENSITY DAY STRAIN PREVENTION PROGRAM 10-20 REPETITIONS / DIRECTION KNEELING NECK POSITIONS KNEELING SIDE BEND KNEELING SPINAL TWIST SEATED FORWARD FOLD SEATED SPINAL TWIST SHIN LUNGE DOWNWARD FACING DOG UPWARD FACING DOG PIGEON SHOULDER BRIDGE WIND REMOVING POSITION CORPSE LOW INTENSITY DAY STRESS CONVERSION PROGRAM 60 SECONDS / POSITION MODERATE/HIGH INTENSITY DAY GUARD CIRCLES PRONE WORM SIDE THREAD CIRCLE ONE LEG RUNNER 3 POINT COSSACK BELT FIGURE 8 KNEE LIFT CRADLE SHIN LUNGE PLANK PULL KNEE SIT BEHIND TWIST SIT THRU STRETCH SHINBOX SWITCH SHINBOX FROG CAMEL SIDEBEND ELBOW DOWNDOG SHIN LUNGE SIDE ANGLE CROSSBOW ONE ARM LOCUST CORPSE WORKOUT 8 SETS OF: 20 SECONDS EXERCISE 10 SECONDS REST 1 MINUTE REST BETWEEN DRILLS COOLDOWN 60 SECONDS / POSITION WARMUP 60 SECONDS / MOVEMENT

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Page 1: TACFIT Warrior Wall Chart PRE-RECRUITebookarchive.s3.amazonaws.com/TW-WarriorPreRecruitWallChart.pdf · pre-recruit mission wall chart neck circle neck tilt neck roll scapular roll

PRE-RECRUIT MISSION WALL CHART

NECK CIRCLE

NECK TILT

NECK ROLL

SCAPULAR ROLL

ARM SCREW

DOUBLE ARM FIGURE 8

ELBOW CIRCLES AND FIGURE 8

WRIST CIRCLE

FINGER HAND ROLL

THORACIC FLEXION - EXTENSION

THORACIC LATERAL GLIDE AND CIRCLE

PELVIC ROTATION AND TILT

HIP CIRCLE AND HURDLE

KNEE CIRCLE

ANKLE CIRCLE

NO INTENSITY DAYSTRAIN PREVENTION PROGRAM10-20 REPETITIONS / DIRECTION

KNEELING NECK POSITIONS

KNEELING SIDE BEND

KNEELING SPINAL TWIST

SEATED FORWARD FOLD

SEATED SPINAL TWIST

SHIN LUNGE

DOWNWARD FACING DOG

UPWARD FACING DOG

PIGEON

SHOULDER BRIDGE

WIND REMOVING POSITION

CORPSE

LOW INTENSITY DAYSTRESS CONVERSION PROGRAM

60 SECONDS / POSITION

MODERATE/HIGH INTENSITY DAY

GUARD CIRCLES

PRONE WORM

SIDE THREAD CIRCLE

ONE LEG RUNNER

3 POINT COSSACK

BELT FIGURE 8

KNEE LIFT CRADLE

SHIN LUNGE

PLANK PULL KNEE

SIT BEHIND TWIST

SIT THRU STRETCH

SHINBOX SWITCH

SHINBOX FROG

CAMEL SIDEBEND

ELBOW DOWNDOG

SHIN LUNGE SIDE ANGLE

CROSSBOW

ONE ARM LOCUST

CORPSE

WORKOUT8 SETS OF:

20 SECONDS EXERCISE10 SECONDS REST

1 MINUTE REST BETWEEN DRILLS

COOLDOWN60 SECONDS / POSITION

WARMUP60 SECONDS / MOVEMENT

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drdale.chirodirectory.comdrdale.chirodirectory.com/images/doctor/024283/patient_signup.pdfPinched nerve in neck Neck feels out of place Muscle spasms ih neck Grinding sounds in neck

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