Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
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exercise_routines:tacfit26 [2017/11/18 09:19] gunn [WEEK 1: 20/10 X 8 + 60] |
exercise_routines:tacfit26 [2017/11/19 11:09] gunn [TacFit 26 - Body Weight Only] |
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- | ====== TacFit 26 ====== | + | ====== TacFit 26 - Body Weight Only ====== |
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+ | * These exercises are described in **//Primal Stress Bodyweight Alternatives Manual//** | ||
===== WEEK 1: 20/10 X 8 + 60 ===== | ===== WEEK 1: 20/10 X 8 + 60 ===== | ||
* 8 sets of 20 sec exercise 10 recovery “Tabata”, 1 minute between rounds | * 8 sets of 20 sec exercise 10 recovery “Tabata”, 1 minute between rounds | ||
- | * These exercises are described in **//Primal Stress Bodyweight Alternatives Manual//** | + | * These exercises are described in **//Primal Stress Bodyweight Alternatives Manual//** beginning on page 5 |
^ LEVEL I ^ LEVEL II ^ LEVEL III ^ | ^ LEVEL I ^ LEVEL II ^ LEVEL III ^ | ||
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===== WEEK 2: 4/1 X 4 ===== | ===== WEEK 2: 4/1 X 4 ===== | ||
- | * 4 exercises performed for 4 min, 1 min recovery; | + | * 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 ^ | ^ LEVEL I ^ LEVEL II ^ LEVEL III ^ | ||
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* Twenty minutes of exercise with 1 min rounds circuit. | * Twenty minutes of exercise with 1 min rounds circuit. | ||
* The goal is to complete rounds in 1 min or less. | * The goal is to complete rounds in 1 min or less. | ||
+ | * These exercises are described in **//Primal Stress Bodyweight Alternatives Manual//** beginning on page 37 | ||
**5 reps per side/movement** | **5 reps per side/movement** | ||
- | ^ LEVEL I ^ LEVEL II ^ LEVEL III ^ | + | ^ LEVEL I ^ LEVEL II ^ LEVEL III ^ |
- | | Quad Press | Quad Pop Up | Quad Transformer | | + | | Quad Press | Quad Pop Up | Quad Transformer | |
- | | Basic Spinal Rock | Straddle Spinal Rock | Knee Drop Spinal Rock | | + | | Basic Spinal Rock | Straddle Spinal Rock | Knee Drop Spinal Rock | |
- | | Swinging Tripod | Swinging Tripod | Two-Handed Springing Tripod | | + | | Swinging Tripod (p 39) | Springing Tripod (p 43) | Two-Handed Springing Tripod | |
- | | Knee Press (Pushup) | Bent Swing Plank | Extended Swing Plank | | + | | Knee Press (Pushup) | Bent Swing Plank | Extended Swing Plank | |
===== WEEK 4: AMRAP ===== | ===== WEEK 4: AMRAP ===== | ||
* Complete circuit as many times as possible in 20 minutes | * Complete circuit as many times as possible in 20 minutes | ||
+ | * These exercises are described in **//Primal Stress Bodyweight Alternatives Manual//** beginning on page 50 | ||
+ | |||
**5-10 reps** | **5-10 reps** | ||
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===== WEEK 5: (90/30 X 5) 2: ===== | ===== WEEK 5: (90/30 X 5) 2: ===== | ||
* 5 exercises performed for 90 sec (switch side at 45 sec), 30 sec recovery. | * 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.** | ** Perform 2 sets.** | ||
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===== WEEK 6: AFAP-T ===== | ===== WEEK 6: AFAP-T ===== | ||
* Complete all repetitions as fast as your technique can hold your speed in less than 20 minutes. | * Complete all repetitions as fast as your technique can hold your speed in less than 20 minutes. | ||
+ | * These exercises are described in **//Primal Stress Bodyweight Alternatives Manual//** beginning on page 79 | ||
+ | |||
** 10 to 50 reps/5 to 25 reps per side ** | ** 10 to 50 reps/5 to 25 reps per side ** | ||