The TACFIT26 Daily Journal LEVEL 1 DELTA LEVEL WORKOUT SERIES

Transcription

1 26 The TACFIT26 Daily Journal LEVEL 1 DELTA LEVEL WORKOUT SERIES

2 TACFIT Tactical Fitness Systems The TACFIT26 Daily Journal Level 1 Scott Sonnon, Chief Operations Officer Copyright 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 International P.O. Box Atlanta, GA Website: comments and questions to: support@rmaxinternational.com 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 process introduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damages arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercise device. 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.

3 THE SIX WORKOUTS: 1. THE 20/10X8+60 WORKOUT: EACH EXERCISE PERFORMED FOR 8 SETS OF 20 SECONDS WORK FOLLOWED BY 10 SECONDS OF RECOVERY (4 MINUTES). TAKE A 1 MINUTE RECOVERY AFTER EACH 4 MINUTES OF AN EXERCISE. 2. THE 4/1X4 WORKOUT: 4 EXERCISES; PERFORM EACH EXERCISE FOR ONE ROUND 4 MINUTES IN DURATION. TAKE 1 MINUTE RECOVERY IN BETWEEN EACH EXERCISE. PACE AND REGRESS AS NECESSARY TO PERFORM WITHOUT STOPPING 3. THE EMOTM WORKOUT: TWENTY TOTAL, 1 MINUTE ROUNDS. BEGIN OVER EACH NEW MINUTE. PERFORM THE CIRCUIT OF EXERCISES IN LESS THAN A MINUTE. COMPLETE ALL IN TIME AND GET ONE POINT. IF YOU DONʼT, THEN YOU RECEIVE NO POINT. 4. THE AMRAP WORKOUT: COMPLETE THE CIRCUIT AS MANY TIMES AS POSSIBLE IN 20 MINUTES. 5. THE [90/30X5]2 WORKOUT: 5 EXERCISES; PERFORM EACH FOR 90 SECONDS FOLLOWED BY 30 SECONDS RECOVERY. AFTER YOU COMPLETE ALL 5 EXERCISES, DO IT A SECOND TIME. 6. THE AFAP/T WORKOUT: COMPLETE ALL OF THE REPETITIONS AS FAST AS YOUR TECHNIQUE CAN HOLD YOUR SPEED IN LESS THAN TWENTY MINUTES. WARMUP: DO ALL OF THE WARMUP DRILLS BEFORE YOUR WORKOUT. PERFORM YOUR SET OF DRILLS FOR 6 MINUTES. SWITCH SIDES AT HALFWAY IF IT IS A ONE SIDED DRILL. WHEN YOU FINISH ALL DRILLS, THEN WORKOUT. COOLDOWN: DO ALL OF THE COOLDOWN DRILLS AFTER YOUR WORKOUT. PERFORM YOUR SET OF DRILLS FOR 6 MINUTES. SWITCH SIDES AT HALFWAY IF IT IS A ONE SIDED DRILL. WHEN YOU FINISH ALL DRILLS, YOU RE DONE FOR THE DAY. MOBILITY DAYS: DO ALL OF THE MOBILITY DRILLS 3 TIMES AS YOUR MOBILITY DAY. PERFORM DRILLS 3 TIMES FOR 18 UNINTERRUPTED MINUTES. SWITCH SIDES HALFWAY IF IT IS A ONE SIDED DRILL. COMPENSATION DAYS: PERFORM THE COMPENSATION DRILLS 3 TIMES FOR 18 UNINTERRUPTED MINUTES AS YOUR COMPENSATION DAY. SWITCH SIDES HALFWAY IF IT IS A ONE SIDED DRILL.

4 CALENDAR SCORESHEET Program Level Total Score Heart Rate Program Level Total Score Heart Rate Qual November Alpha Oscar Bravo Papa Charlie Quebec Delta Romeo Echo Sierra Foxtrot Tango Golf Uniform Hotel Victor India Whiskey Juliet Xray Kilo Yankee Lima Zulu Mike Qual

5 TACFIT26 CALENDAR No Intensity Low Intensity Moderate Intensity High Intensity Day 1 mobility Day 2 Compensation Day 3 Qual Day 4 Qual Day 5 mobility Day 6 Compensation Day 7 Alpha Day 8 Alpha Day 9 mobility Day 10 Compensation Day 11 Bravo Day 12 Bravo Day 13 mobility Day 14 Compensation Day 15 Charlie Day 16 Charlie Day 17 mobility Day 18 Compensation Day 19 Delta Day 20 Delta Day 21 mobility Day 22 Compensation Day 23 Echo Day 24 Echo Day 25 mobility Day 26 Compensation Day 26 Foxtrot Day 28 Foxtrot Day 29 mobility Day 30 Compensation Day 31 Golf Day 32 Golf Day 33 mobility Day 34 Compensation Day 35 Hotel Day 36 Hotel Day 37 mobility Day 38 Compensation Day 39 India Day 40 India Day 41 mobility Day 42 Compensation Day 43 Juliet Day 44 Juliet Day 45 mobility Day 46 Compensation Day 47 Kilo Day 48 Kilo Day 49 mobility Day 50 Compensation Day 51 Lima Day 52 Lima Day 53 mobility Day 54 Compensation Day 55 Mike Day 56 Mike Day 57 mobility Day 58 Compensation Day 59 November Day 60 November Day 61 mobility Day 62 Compensation Day 63 Oscar Day 64 Oscar Day 65 mobility Day 66 Compensation Day 67 Papa Day 68 Papa Day 69 mobility Day 70 Compensation Day 71 Quebec Day 72 Quebec Day 73 mobility Day 74 Compensation Day 75 Romeo Day 76 Romeo Day 77 mobility Day 78 Compensation Day 79 Sierra Day 80 Sierra Day 81 mobility Day 82 Compensation Day 83 Tango Day 84 Tango Day 85 mobility Day 86 Compensation Day 87 Uniform Day 88 Uniform Day 89 mobility Day 90 Compensation Day 91 Victor Day 92 Victor Day 93 mobility Day 94 Compensation Day 95 Whiskey Day 96 Whiskey Day 97 mobility Day 98 Compensation Day 99 Xray Day 100 Xray Day 101 mobility Day 102 Compensation Day 103 yankee Day 104 yankee Day 105 mobility Day 106 Compensation Day 107 zulu Day 108 zulu

6 DAY 1: QUAL MOBILITY No Intensity Mobility Target Heart Rate 0-40% Maximum As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout. For your No Intensity Day, repeat the warm-up 3X (three times total). Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page. Mobility Drill knee circle Mobility P15 backstroke Mobility P04 hip hurdle Mobility P11 hitchhiker Mobility P12 gunslinger Mobility P08 spinal rotation Mobility P29

7 DAY 2: QUAL COMPENSATION Low Intensity Compensation Target Heart Rate 40-60% Maximum As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page. Compensation Drill pigeon compensation P15 downward facing dog compensation P06 forearm frog compensation P12 drill bit hold compensation P07 shoulder bridge compensation P20 standing sidebend compensation P26

8 DAY 3: QUAL 20/10X8+60 WORKOUT Moderate Intensity Workout Target Heart Rate 60-80% Maximum Exercises Sets Scored Heart Rate Technique Effort lunge Raise Qual p05 knee ellipse Qual p06 sit thru hip Qual p05 pushup knee Qual p08 Hollow Body crunch Qual p09 table lift Qual p10 Score: Add the lowest of 8 sets from each of the exercises Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the SETS SCORED section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under HEART RATE as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and averages. Warmup knee circle Mobility P15 backstroke Mobility P04 hip hurdle Mobility P11 hitchhiker Mobility P12 gunslinger Mobility P08 spinal rotation Mobility P29 Cooldown pigeon compensation P15 downward facing dog compensation P06 forearm frog compensation P12 drill bit hold compensation P07 shoulder bridge compensation P20 standing sidebend compensation P26

9 DAY 4: QUAL 20/10X8+60 WORKOUT High Intensity Workout Target Heart Rate % Maximum Exercises Sets Scored Heart Rate Technique Effort lunge Raise Qual p05 knee ellipse Qual p06 sit thru hip Qual p05 pushup knee Qual p08 Hollow Body crunch Qual p09 table lift Qual p10 Score: Add the lowest of 8 sets from each of the exercises Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the SETS SCORED section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under HEART RATE as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and averages. Warmup knee circle Mobility P15 backstroke Mobility P04 hip hurdle Mobility P11 hitchhiker Mobility P12 gunslinger Mobility P08 spinal rotation Mobility P29 Cooldown pigeon compensation P15 downward facing dog compensation P06 forearm frog compensation P12 drill bit hold compensation P07 shoulder bridge compensation P20 standing sidebend compensation P26

10 DAY 5: ALPHA MOBILITY No Intensity Mobility Target Heart Rate 0-40% Maximum As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout. For your No Intensity Day, repeat the warm-up 3X (three times total). Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page. Mobility Drill Hitchhiker Mobility P12 Twisting Lunge Mobility P32 Backstroke Mobility P04 Knee to Chest Push Kick Mobility P16

11 DAY 6: ALPHA COMPENSATION Low Intensity Compensation Target Heart Rate 40-60% Maximum As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page. Compensation Drill Seal compensation P16 Twisted Lunge compensation P29 downward facing dog compensation P06 Upward Facing Dog compensation P30

12 DAY 7: ALPHA 20/10X8+60 WORKOUT Moderate Intensity Workout Target Heart Rate 60-80% Maximum Exercises Sets Scored Heart Rate Technique Effort Clubbell Two Handed Swipe (15lbs) Exercise p05 Ring/Strap Double Row Exercise p011 Jump-Up Pullup Exercise p77 Box Step-Up Exercise p24 Score: Add the lowest of 8 sets from each of the exercises Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the SETS SCORED section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under HEART RATE as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle Warmup Hitchhiker Mobility P12 Twisting Lunge Mobility P32 Backstroke Mobility P04 Knee to Chest Push Kick Mobility P16 Cooldown Seal compensation P16 Twisted Lunge compensation P29 downward facing dog compensation P06 Upward Facing Dog compensation P30 When you finish, with your final exercise and final heart rate and have it recorded above then, it s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and averages.

13 DAY 8: ALPHA 20/10X8+60 WORKOUT High Intensity Workout Target Heart Rate % Maximum Exercises Sets Scored Heart Rate Technique Effort Clubbell Two Handed Swipe (15lbs) Exercise p05 Ring/Strap Double Row Exercise p011 Jump-Up Pullup Exercise p77 Box Step-Up Exercise p24 Score: Add the lowest of 8 sets from each of the exercises Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the SETS SCORED section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under HEART RATE as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle Warmup Hitchhiker Mobility P12 Twisting Lunge Mobility P32 Backstroke Mobility P04 Knee to Chest Push Kick Mobility P16 Cooldown Seal compensation P16 Twisted Lunge compensation P29 downward facing dog compensation P06 Upward Facing Dog compensation P30 When you finish, with your final exercise and final heart rate and have it recorded above then, it s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and averages.

14 DAY 9: BRAVO MOBILITY No Intensity Mobility Target Heart Rate 0-40% Maximum As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout. For your No Intensity Day, repeat the warm-up 3X (three times total). Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page. Mobility Drill Rolling Shoulder Blade Mobility p23 Inside Shoulder Circle Mobility p14 Leg Swing Mobility p17 Prayer Shoulder Plyo Mobility p20

15 DAY 10: BRAVO COMPENSATION Low Intensity Compensation Target Heart Rate 40-60% Maximum As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page. Compensation Drill Sleeping Warrior Compensation p21 Locust Compensation p14 King Dancer Basic Compensation p13 Standing Backbend Compensation p24

16 DAY 11: BRAVO 4/1X4 WORKOUT Moderate Intensity Workout Target Heart Rate 60-80% Maximum Exercises Repetitions Scored Heart Rate Technique Effort kettlebell two handed deadlift Exercise p37 Parallette/box Knee Press Exercise p29 Leg Thread Exercise p45 Clubbell Gama cast (15lbs) Exercise p06 Score: 4 Repetition Totals Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the REPETITIONS SCORED section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under HEART RATE as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and averages. Warmup Rolling Shoulder Blade Mobility p23 Inside Shoulder Circle Mobility p14 Leg Swing Mobility p17 Prayer Shoulder Plyo Mobility p20 Cooldown Sleeping Warrior Compensation p21 Locust Compensation p14 King Dancer Basic Compensation p13 Standing Backbend Compensation p24

17 DAY 12: BRAVO 4/1X4 WORKOUT High Intensity Workout Target Heart Rate % Maximum Exercises Repetitions Scored Heart Rate Technique Effort kettlebell two handed deadlift Exercise p37 Parallette/box Knee Press Exercise p29 Leg Thread Exercise p45 Clubbell Gama cast (15lbs) Exercise p06 Score: 4 Repetition Totals Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the REPETITIONS SCORED section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under HEART RATE as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and averages. Warmup Rolling Shoulder Blade Mobility p23 Inside Shoulder Circle Mobility p14 Leg Swing Mobility p17 Prayer Shoulder Plyo Mobility p20 Cooldown Sleeping Warrior Compensation p21 Locust Compensation p14 King Dancer Basic Compensation p13 Standing Backbend Compensation p24

18 DAY 13: CHARLIE MOBILITY No Intensity Mobility Target Heart Rate 0-40% Maximum As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout. For your No Intensity Day, repeat the warm-up 3X (three times total). Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page. Mobility Drill Hindu Push-up Mobility p10 Sit-thru Stretch Mobility p28 Side Shoulder Cast Mobility p27

19 DAY 14: CHARLIE COMPENSATION Low Intensity Compensation Target Heart Rate 40-60% Maximum As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page. Compensation Drill Upward Facing Dog Compensation p30 Dying Warrior Compensation p08 Camel Compensation p04

20 DAY 15: CHARLIE EMOTM WORKOUT Moderate Intensity Workout Target Heart Rate 60-80% Maximum Exercises Clubbell Shoulder Park Squat (15lbs) reps: 5 right / 5 left Exercise p07 Quad Press Basic reps: 5 Exercise p49 Ring/Strap Knee Press reps: 5 Exercise p15 Round 1 Round 6 Round 11 Round 16 Round 2 Round 7 Round 12 Round 17 Round 3 Round 8 Round 13 Round 18 Round 4 Round 9 Round 14 Round 19 Round 5 Round 10 Round 15 Round 20 Score: Total Rounds you completed all repetitions in under 60 seconds Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the ROUND box of the minute you successfully completed (1-20). If you don t complete them in less than one minute, start over at the beginning of the following minute; and leave that ROUND box blank, as you do not get a point for not completing it. Warmup Hindu Push-up Mobility p10 Sit-thru Stretch Mobility p28 Side Shoulder Cast Mobility p27 Cooldown Upward Facing Dog Compensation p30 Dying Warrior Compensation p08 Camel Compensation p04 When you finish, with your final round (20), then take your heart rate, and write it down under HEART RATE as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).

21 DAY 16: CHARLIE EMOTM WORKOUT High Intensity Workout Target Heart Rate % Maximum Exercises Clubbell Shoulder Park Squat (15lbs) reps: 5 right / 5 left Exercise p07 Quad Press Basic reps: 5 Exercise p49 Ring/Strap Knee Press reps: 5 Exercise p15 Round 1 Round 6 Round 11 Round 16 Round 2 Round 7 Round 12 Round 17 Round 3 Round 8 Round 13 Round 18 Round 4 Round 9 Round 14 Round 19 Round 5 Round 10 Round 15 Round 20 Score: Total Rounds you completed all repetitions in under 60 seconds Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the ROUND box of the minute you successfully completed (1-20). If you don t complete them in less than one minute, start over at the beginning of the following minute; and leave that ROUND box blank, as you do not get a point for not completing it. Warmup Hindu Push-up Mobility p10 Sit-thru Stretch Mobility p28 Side Shoulder Cast Mobility p27 Cooldown Upward Facing Dog Compensation p30 Dying Warrior Compensation p08 Camel Compensation p04 When you finish, with your final round (20), then take your heart rate, and write it down under HEART RATE as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).

22 DAY 17: DELTA MOBILITY No Intensity Mobility Target Heart Rate 0-40% Maximum As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout. For your No Intensity Day, repeat the warm-up 3X (three times total). Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page. Mobility Drill Rocking Shin Lunge Mobility p22 Hollow Body Crunch Mobility p13 Frog Leg Swim Mobility p07 Windshield Wiper Mobility p33

23 DAY 18: DELTA COMPENSATION Low Intensity Compensation Target Heart Rate 40-60% Maximum As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page. Compensation Drill Shin Lunge Compensation p19 Shoulder Bridge Compensation p20 Wind Removing Compensation p31 Seated Spinal Twist Compensation p17

24 DAY 19: DELTA AMRAP WORKOUT Moderate Intensity Workout Target Heart Rate 60-80% Maximum Exercises Front Lunge 21 reps Exercise p72 Basic Spinal Rock 13 reps Exercise p53 Mountain Climber 8 reps Exercise p57 Kettlebell Figure Eight (8kgs) 5 reps Exercise p41 Round 1 Round 6 Round 11 Round 16 Round 2 Round 7 Round 12 Round 17 Round 3 Round 8 Round 13 Round 18 Round 4 Round 9 Round 14 Round 19 Round 5 Round 10 Round 15 Round 20 Score: Total number of circuits you completed in under 20 minutes Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one ROUND point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under HEART RATE as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Warmup Rocking Shin Lunge Mobility p22 Hollow Body Crunch Mobility p13 Frog Leg Swim Mobility p07 Windshield Wiper Mobility p33 Cooldown Shin Lunge Compensation p19 Shoulder Bridge Compensation p20 Wind Removing Compensation p31 Seated Spinal Twist Compensation p17 Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.

25 DAY 20: DELTA AMRAP WORKOUT High Intensity Workout Target Heart Rate % Maximum Exercises Front Lunge 21 reps Exercise p72 Basic Spinal Rock 13 reps Exercise p53 Mountain Climber 8 reps Exercise p57 Kettlebell Figure Eight (8kgs) 5 reps Exercise p41 Round 1 Round 6 Round 11 Round 16 Round 2 Round 7 Round 12 Round 17 Round 3 Round 8 Round 13 Round 18 Round 4 Round 9 Round 14 Round 19 Round 5 Round 10 Round 15 Round 20 Score: Total number of circuits you completed in under 20 minutes Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one ROUND point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under HEART RATE as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Warmup Rocking Shin Lunge Mobility p22 Hollow Body Crunch Mobility p13 Frog Leg Swim Mobility p07 Windshield Wiper Mobility p33 Cooldown Shin Lunge Compensation p19 Shoulder Bridge Compensation p20 Wind Removing Compensation p31 Seated Spinal Twist Compensation p17 Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.

26 DAY 21: ECHO MOBILITY No Intensity Mobility Target Heart Rate 0-40% Maximum As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout. For your No Intensity Day, repeat the warm-up 3X (three times total). Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page. Mobility Drill Lifting Camel Mobility p18 Shirt Ripping Mobility p25 Twisting Lunge Mobility p32 Prayer Shoulder Plyo Mobility p20 Leg Swing Mobility p17

27 DAY 22: ECHO COMPENSATION Low Intensity Compensation Target Heart Rate 40-60% Maximum As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page. Compensation Drill Standing Forward Fold Compensation p25 Floor Bow Pull Compensation p09 Twisted Lunge Compensation p29 Standing Backbend Compensation p24 King Dancer Basic Compensation p13

28 DAY 23: ECHO [90/30X5]2 WORKOUT Moderate Intensity Workout Target Heart Rate 60-80% Maximum Exercises Flight 1 Flight 2 Heart Rate Technique Effort Medicine Ball Neck Squat Exercise p82 Quad Press Basic Exercise p49 Ring/Strap Double Row Exercise p11 Clubbell Gama Cast (15lbs) Exercise p06 Leg Thread Exercise p45 Score: Add together the lowest set for each of the exercises Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. You will perform the above circuit TWICE, in two flights. You will be trying to score as close to the same, if not more repetitions on Flight 2 as on Flight 1 because you only get to keep the lower scored attempt. Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery. During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under Flight 1 or Flight 2 ), then your Heart Rate, Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and averages. Warmup Lifting Camel Mobility p18 Shirt Ripping Mobility p25 Twisting Lunge Mobility p32 Prayer Shoulder Plyo Mobility p20 Leg Swing Mobility p17 Cooldown Standing Forward Fold Compensation p25 Floor Bow Pull Compensation p09 Twisted Lunge Compensation p29 Standing Backbend Compensation p24 King Dancer Basic Compensation p13

29 DAY 24: ECHO [90/30X5]2 WORKOUT High Intensity Workout Target Heart Rate % Maximum Exercises Flight 1 Flight 2 Heart Rate Technique Effort Medicine Ball Neck Squat Exercise p82 Quad Press Basic Exercise p49 Ring/Strap Double Row Exercise p11 Clubbell Gama Cast (15lbs) Exercise p06 Leg Thread Exercise p45 Score: Add together the lowest set for each of the exercises Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. You will perform the above circuit TWICE, in two flights. You will be trying to score as close to the same, if not more repetitions on Flight 2 as on Flight 1 because you only get to keep the lower scored attempt. Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery. During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under Flight 1 or Flight 2 ), then your Heart Rate, Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and averages. Warmup Lifting Camel Mobility p18 Shirt Ripping Mobility p25 Twisting Lunge Mobility p32 Prayer Shoulder Plyo Mobility p20 Leg Swing Mobility p17 Cooldown Standing Forward Fold Compensation p25 Floor Bow Pull Compensation p09 Twisted Lunge Compensation p29 Standing Backbend Compensation p24 King Dancer Basic Compensation p13

30 DAY 25: FOXTROT MOBILITY No Intensity Mobility Target Heart Rate 0-40% Maximum As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout. For your No Intensity Day, repeat the warm-up 3X (three times total). Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page. Mobility Drill Backstroke Mobility p04 Handcuff Mobility p09 Knee to Chest Push Kick Mobility p16 Windshield Wiper Mobility p33

31 DAY 26: FOXTROT COMPENSATION Low Intensity Compensation Target Heart Rate 40-60% Maximum As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page. Compensation Drill Downward Facing Dog Compensation p06 Clasped Hand Forward Fold Compensation p05 Upward Facing Dog Compensation p30 Triangle Compensation p28

32 DAY 27: FOXTROT AFAP/T WORKOUT Moderate Intensity Workout Target Heart Rate 60-80% Maximum Exercises Number of Repetitions to Perform Jump-Up Pullup 50 reps Exercise p77 Kettlebell Push Press (8kgs) reps: 25 right / 25 left Exercise p42 Box Step-Up 50 reps Exercise p24 Clubbell Clockwork Squat (15lbs) reps: 50 right / 50 left Exercise p08 Total Time elapsed for completing all repetitions in Under 20 minutes Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Warmup Backstroke Mobility p04 Handcuff Mobility p09 Knee to Chest Push Kick Mobility p16 Windshield Wiper Mobility p33 Cooldown Downward Facing Dog Compensation p06 Clasped Hand Forward Fold Compensation p05 Upward Facing Dog Compensation p30 Triangle Compensation p28

33 DAY 28: FOXTROT AFAP/T WORKOUT High Intensity Workout Target Heart Rate % Maximum Exercises Number of Repetitions to Perform Jump-Up Pullup 50 reps Exercise p77 Kettlebell Push Press (8kgs) reps: 25 right / 25 left Exercise p42 Box Step-Up 50 reps Exercise p24 Clubbell Clockwork Squat (15lbs) reps: 50 right / 50 left Exercise p08 Total Time elapsed for completing all repetitions in Under 20 minutes Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Warmup Backstroke Mobility p04 Handcuff Mobility p09 Knee to Chest Push Kick Mobility p16 Windshield Wiper Mobility p33 Cooldown Downward Facing Dog Compensation p06 Clasped Hand Forward Fold Compensation p05 Upward Facing Dog Compensation p30 Triangle Compensation p28

34 DAY 29: GOLF MOBILITY No Intensity Mobility Target Heart Rate 0-40% Maximum As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout. For your No Intensity Day, repeat the warm-up 3X (three times total). Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page. Mobility Drill Windshield Wiper Mobility p33 Tripod Overhead Mobility p31 hollow Body Crunch Mobility p13 Sit-Thru Stretch Mobility p28

35 DAY 30: GOLF COMPENSATION Low Intensity Compensation Target Heart Rate 40-60% Maximum As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page. Compensation Drill Seated Spinal Twist Compensation p17 Shin Dancer Bridge Compensation p18 Shoulder Bridge Compensation p20 Dying Warrior Compensation p08

36 DAY 31: GOLF 20/10X8+60 WORKOUT Moderate Intensity Workout Target Heart Rate 60-80% Maximum Exercises Sets Scored Heart Rate Technique Effort Kettlebell Figure Eight (8kgs) Exercise p41 Ring/Strap Knee to Chest Exercise p19 Spinal Rock Basic Exercise p53 Quad Press Basic Exercise p49 Score: Add the lowest of 8 sets from each of the exercises Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the SETS SCORED section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under HEART RATE as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and averages. Warmup Windshield Wiper Mobility p33 Tripod Overhead Mobility p31 hollow Body Crunch Mobility p13 Sit-Thru Stretch Mobility p28 Cooldown Seated Spinal Twist Compensation p17 Shin Dancer Bridge Compensation p18 Shoulder Bridge Compensation p20 Dying Warrior Compensation p08

37 DAY 32: GOLF 20/10X8+60 WORKOUT High Intensity Workout Target Heart Rate % Maximum Exercises Sets Scored Heart Rate Technique Effort Kettlebell Figure Eight (8kgs) Exercise p41 Ring/Strap Knee to Chest Exercise p19 Spinal Rock Basic Exercise p53 Quad Press Basic Exercise p49 Score: Add the lowest of 8 sets from each of the exercises Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the SETS SCORED section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under HEART RATE as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and averages. Warmup Windshield Wiper Mobility p33 Tripod Overhead Mobility p31 hollow Body Crunch Mobility p13 Sit-Thru Stretch Mobility p28 Cooldown Seated Spinal Twist Compensation p17 Shin Dancer Bridge Compensation p18 Shoulder Bridge Compensation p20 Dying Warrior Compensation p08

38 DAY 33: HOTEL MOBILITY No Intensity Mobility Target Heart Rate 0-40% Maximum As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout. For your No Intensity Day, repeat the warm-up 3X (three times total). Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page. Mobility Drill Folding Shinbox Twist Mobility p06 Twisting Lunge Mobility p32 Hindu Push-up Mobility p10 Leg Swing Mobility p17

39 DAY 34: HOTEL COMPENSATION Low Intensity Compensation Target Heart Rate 40-60% Maximum As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page. Compensation Drill pigeon compensation P15 Twisted Lunge Compensation p29 Upward Facing Dog Compensation p30 King Dancer Basic Compensation p13

40 DAY 35: HOTEL 4/1X4 WORKOUT Moderate Intensity Workout Target Heart Rate 60-80% Maximum Exercises Repetitions Scored Heart Rate Technique Effort One Leg Squat High Box Exercise p64 Ring/Strap Double Row Exercise p11 Clubbell Shoulder Park Squat (15lbs) Exercise p07 Leg Thread Exercise p45 Score: 4 Repetition Totals Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the REPETITIONS SCORED section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under HEART RATE as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Warm-Up Folding Shinbox Twist Mobility p06 Twisting Lunge Mobility p32 Hindu Push-up Mobility p10 Leg Swing Mobility p17 Cooldown pigeon compensation P15 Twisted Lunge Compensation p29 Upward Facing Dog Compensation p30 King Dancer Basic Compensation p13 Then, it s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and averages.

41 DAY 36: HOTEL 4/1X4 WORKOUT High Intensity Workout Target Heart Rate % Maximum Exercises Repetitions Scored Heart Rate Technique Effort One Leg Squat High Box Exercise p64 Ring/Strap Double Row Exercise p11 Clubbell Shoulder Park Squat (15lbs) Exercise p07 Leg Thread Exercise p45 Score: 4 Repetition Totals Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the REPETITIONS SCORED section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under HEART RATE as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Warm-Up Folding Shinbox Twist Mobility p06 Twisting Lunge Mobility p32 Hindu Push-up Mobility p10 Leg Swing Mobility p17 Cooldown pigeon compensation P15 Twisted Lunge Compensation p29 Upward Facing Dog Compensation p30 King Dancer Basic Compensation p13 Then, it s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and averages.

42 DAY 37: INDIA MOBILITY No Intensity Mobility Target Heart Rate 0-40% Maximum As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout. For your No Intensity Day, repeat the warm-up 3X (three times total). Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page. Mobility Drill Shinbox Switch Mobility p24 Shirt Ripping Mobility p25 Backstroke Mobility p04

43 DAY 38: INDIA COMPENSATION Low Intensity Compensation Target Heart Rate 40-60% Maximum As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page. Compensation Drill Sphinx Compensation p22 Floor Bow Pull Compensation p09 Downward Facing Dog Compensation p06

44 DAY 39: INDIA EMOTM WORKOUT Moderate Intensity Workout Target Heart Rate 60-80% Maximum Exercises Parallel Squat 15 reps Exercise p68 Quad Press Basic 10 reps Exercise 49 Jump-up Pullup 5 reps Exercise p77 Round 1 Round 6 Round 11 Round 16 Round 2 Round 7 Round 12 Round 17 Round 3 Round 8 Round 13 Round 18 Round 4 Round 9 Round 14 Round 19 Round 5 Round 10 Round 15 Round 20 Score: Total Rounds you completed all repetitions in under 60 seconds Heart Rate Technique Effort Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the ROUND box of the minute you successfully completed (1-20). If you don t complete them in less than one minute, start over at the beginning of the following minute; and leave that ROUND box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under HEART RATE as well as your Technique, Effort and level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Warmup Shinbox Switch Mobility p24 Shirt Ripping Mobility p25 Backstroke Mobility p04 Cooldown Sphinx Compensation p22 Floor Bow Pull Compensation p09 Downward Facing Dog Compensation p06 Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).