✎ exercise_routines:tacfit26 [mif]

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====== TacFit 26 ======
===== 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 =====
  * Twenty minutes of exercise with 1 min rounds circuit.
    *  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**

^        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 =====
  * Complete circuit as many times as possible in 20 minutes
**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.
** 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 =====
  * Complete all repetitions as fast as your technique can hold your speed in less than 20 minutes.
** 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  |