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TacFit 26
Example YouTub vids
WEEK 1: 20/10 X 8 + 60
8 sets of 20 sec exercise 10 recovery “Tabata”, 1 minute between rounds
These exercises are described in Primal Stress Bodyweight Alternatives Manual beginning on page 5
| LEVEL I | LEVEL II | LEVEL III |
| Hack Squat (p 5) | Front Lunge (p 11) | Reverse Lunge |
| Plank Pull Knee (p 6) | Plank Pull 1/2 Knee (p 12) | Plank Pull No Knee |
| Sit Thru Knee (p 7) | Sit Thru Extension (p 13) | Sit Thru Hip Lift |
| Knee Press (Pushup) (p 8) | Pushup (p 14) | Forearm Pushup |
| Spinal Rock Basic (p 9) | Spinal Rock Pike (p 15) | Spinal Rock Knee Drop |
| Table Lift (p 10) | Tripod Vertical (p 16) | Tripod Overhead Extension |
WEEK 2: 4/1 X 4
4 exercises performed for 4 min, 1 min recovery
These exercises are described in Primal Stress Bodyweight Alternatives Manual beginning on page 24
| LEVEL I | LEVEL II | LEVEL III |
| Walking Lunge | Cossack Lunge | Spinning Lunge |
| Shoulder Bridge Tuck | Spinal Rock Pike | Kick Thru Spinal Rock |
| Crow Hop | Kong | Ape |
| Forearm Crocodile | Rear Tank | Forward Tank |
WEEK 3: EMOTM
5 reps per side/movement
| LEVEL I | LEVEL II | LEVEL III |
| Quad Press | Quad Pop Up | Quad Transformer |
| Basic Spinal Rock | Straddle Spinal Rock | Knee Drop Spinal Rock |
| Swinging Tripod (p 39) | Springing Tripod (p 43) | Two-Handed Springing Tripod |
| Knee Press (Pushup) | Bent Swing Plank | Extended Swing Plank |
WEEK 4: AMRAP
5-10 reps
| LEVEL I | LEVEL II | LEVEL III |
| Burpee | Wave Sprawl | Quad Sprawl |
| Knee Press (Pushup) | Spiderman Pushup | Scorpion Pushup |
| Gecko Press | Crab Press | Base Switch |
| Shoulder Bridge Tuck | Spinal Rock Pike | Kick Thru Spinal Rock |
WEEK 5: (90/30 X 5) 2:
5 exercises performed for 90 sec (switch side at 45 sec), 30 sec recovery.
These exercises are described in Primal Stress Bodyweight Alternatives Manual beginning on page 63
Perform 2 sets.
| LEVEL I | LEVEL II | LEVEL III |
| Forearm Cross Knee Thread | Shoulder Bridge Leg Thread | Pushup Leg Thread |
| Rocca Bent | Rocca Flat | Rocca Vertical |
| Jump-Up | Commando Pull-up | Pullup |
| Quad Press | Quad Hop | Quad Clap |
| Alternating Dolphin | Dolphin Locked | Dolphin Vertical |
WEEK 6: AFAP-T
10 to 50 reps/5 to 25 reps per side
| LEVEL I | LEVEL II | LEVEL III |
| Side Lunge | Cossack Lunge | Cossack Warrior |
| Hack Squat | Squat Jump | Jump Tuck Squat |
| Forearm Side Plank | Top Side Plank | Pushup Side Plank |
| Jump Up | Commando Pullup | Pullup |
