Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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exercise_routines:tacfit26 [2017/11/18 09:25] gunn [WEEK 3: EMOTM] |
exercise_routines:tacfit26 [2017/11/19 11:04] gunn [TacFit 26] |
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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//** | ||
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| + | == Example YouTub vids == | ||
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| + | * [[https://www.youtube.com/watch?v=aEM7QFuUVZQ | TacFit 26: Alpha to Delta]] - Richard's Musings (2:35) | ||
| + | * At Home Dad demonstrating Tacfit ALPHA thru DELTA: | ||
| + | * [[https://www.youtube.com/watch?v=jzXZQdDubQQ | Tacfit BRAVO]] - Charleen Hess (6:18) | ||
| + | * [[https://www.youtube.com/watch?v=CbWFYUVgRN0 | Tacfit CHARLIE]] - Sudden Movements Gym (2:07) | ||
| + | * [[https://www.youtube.com/watch?v=U-rlU4thVOs | TACFIT Charlie Regressions]] - Bruce McLaughlan (3:38) | ||
| + | * [[https://www.youtube.com/watch?v=omo4XfDaOGU| Tacfit DELTA]] - The Fisher Sisters (3:05) | ||
| + | * [[https://www.youtube.com/watch?v=CNlGfxcDXrI | Tacfit Delta Protocol]] - Livia Henriques]] - (3:03) | ||
| + | * [[https://www.youtube.com/watch?v=kC9DKUbhYGs | TACFIT Delta Regressions]] - Bruce McLaughlan (2:49) | ||
| ===== 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 | ||
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| | 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 (p 39) | Swinging Tripod (p 43) | 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 | ||
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| **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 | ||
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| ** 10 to 50 reps/5 to 25 reps per side ** | ** 10 to 50 reps/5 to 25 reps per side ** | ||
