“Climb to Glory” 1 UNCLASSIFIED //FOUO Dynamic Warm ups (DW)

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Presentation transcript:

“Climb to Glory” 1 UNCLASSIFIED //FOUO Dynamic Warm ups (DW)

“Climb to Glory” 2 UNCLASSIFIED //FOUO Preparatory Drills (PD) per Army FM 7-22, Chapter 8

“Climb to Glory” 3 UNCLASSIFIED //FOUO Preparatory Drills (PD) per Army FM 7-22, Chapter 8 Left column, top to bottom: -Bend and Reach -Rear Lunge -High Jumper -Rower -Squat bender Right Column, top to bottom: -Windmill -Forward Lunge -Prone Row -Bent-leg body twist -Pushup

“Climb to Glory” 4 UNCLASSIFIED //FOUO Movement Preparation per RAW Purpose: Bring metabolism from rest to exercise levels, loosen the major joints and muscle groups, prime nerve-to-muscle messages that improve total-body coordination – all in preparation for any physical activity that follows. Utilization: Before each PT session in all phases. Movement prep should be completed in about 10 minutes. Execution: Calisthenics may be performed in an extended, rectangular formation for large groups or in a circle for squads. Perform 3-5 repetitions for each exercise, beginning with slow movements through an easy range-of-motion, adding just a little speed and range-of motion with each repetition. Perform the movement drills as indicate below, using an extended, rectangular formation. The last four movement drills are performed over a 20 meter distance. Pause as need between exercises to avoid fatigue. After movement prep, the body should be warm, loose and primed for intense activity – but not fatigued. Calisthenics Bend and Reach Around the World Squat Windmill Leg Whips Balance and Reach, Rearward Pushup+/Pushups/Rotations Squat-Reach-Jump Movement Drills Side-Step Lunge (5 reps then reverse) Corkscrew Lunge (5 reps then reverse) Walking Lunge & Reach (10 steps each leg) Walking Bend and Reach (10 steps each leg) Verticals (down and back) Laterals (down and back) Crossovers (down and back) Shuttle Run (down-back-down)

“Climb to Glory” 5 UNCLASSIFIED //FOUO Movement Preparation per RAW: Calisthenics (3-5 reps each)

“Climb to Glory” 6 UNCLASSIFIED //FOUO Movement Preparation per RAW: Calisthenics (3-5 reps each)

“Climb to Glory” 7 UNCLASSIFIED //FOUO Movement Preparation per RAW: Movement Drills

“Climb to Glory” 8 UNCLASSIFIED //FOUO Movement Preparation per RAW: Movement Drills

“Climb to Glory” 9 UNCLASSIFIED //FOUO More Dynamic Warm Up (DW) Exercises

“Climb to Glory” 10 UNCLASSIFIED //FOUO Purpose: Elevate heart rate, full body conditioning, stability, and explosiveness Technique: From a regular stance (1) perform a modified squat thrust. Do not stop in the front leaning rest position. Instead drop directly into position (2 )above. Jump quickly into the power position (3) and, without pause, jump forcefully, extending the arms overhead (4). Land back in the power position (3). Stick the landing and return to the starting position for the first 3 reps, then perform 8-10 continuous reps. For the continuous reps, do not return to the starting position between reps. BURPEE

“Climb to Glory” 11 UNCLASSIFIED //FOUO Spiderman with Reach or Standing Cross Purpose: Opens & stretches hips, mobilizes thoracic spine, stretches pectorals/shoulders Technique: Lunge forward (stay very low to the ground for Spiderman; stay mostly upright for Cross). If able, place the elbow of same side as forward foot on the ground just inside your foot. If unable, place hand flat on the ground next to foot. Lastly, rotate your trunk and reach upward as far as able. Repeat until desired reps are completed on both sides. Note: as a variation, you can remain in the forward lunge/spiderman position and alternate trunk twists to both sides before switching to other leg.

“Climb to Glory” 12 UNCLASSIFIED //FOUO Purpose: opens hips, stretches hip flexors and deep hip rotators/glutes Technique: - Sit with one knee bent to about degrees and the other leg extended behind -Roll your body weight so that your trunk is 'square' to your legs -Lower your pelvis and lean forward while maintaining good posture. Hold for a few seconds and then switch to the other side. -Repeat x10 each leg Active, alternating Pigeon

UNCLASSIFIED //FOUO Mr. Sweeney’s POSE Running Class Dynamic Warm Up Sampler