PRE-RECRUIT MISSION WALL CHART

NECK CIRCLE

NECK TILT

NECK ROLL

SCAPULAR ROLL

ARM SCREW

DOUBLE ARM FIGURE 8

ELBOW CIRCLES AND FIGURE 8

WRIST CIRCLE

FINGER HAND ROLL

THORACIC FLEXION - EXTENSION

THORACIC LATERAL GLIDE AND CIRCLE

PELVIC ROTATION AND TILT

HIP CIRCLE AND HURDLE

KNEE CIRCLE

ANKLE CIRCLE

NO INTENSITY DAYSTRAIN PREVENTION PROGRAM10-20 REPETITIONS / DIRECTION

KNEELING NECK POSITIONS

KNEELING SIDE BEND

KNEELING SPINAL TWIST

SEATED FORWARD FOLD

SEATED SPINAL TWIST

SHIN LUNGE

DOWNWARD FACING DOG

UPWARD FACING DOG

PIGEON

SHOULDER BRIDGE

WIND REMOVING POSITION

CORPSE

LOW INTENSITY DAYSTRESS CONVERSION PROGRAM

60 SECONDS / POSITION

MODERATE/HIGH INTENSITY DAY

GUARD CIRCLES

PRONE WORM

SIDE THREAD CIRCLE

ONE LEG RUNNER

3 POINT COSSACK

BELT FIGURE 8

KNEE LIFT CRADLE

SHIN LUNGE

PLANK PULL KNEE

SIT BEHIND TWIST

SIT THRU STRETCH

SHINBOX SWITCH

SHINBOX FROG

CAMEL SIDEBEND

ELBOW DOWNDOG

SHIN LUNGE SIDE ANGLE

CROSSBOW

ONE ARM LOCUST

CORPSE

WORKOUT8 SETS OF:

20 SECONDS EXERCISE10 SECONDS REST

1 MINUTE REST BETWEEN DRILLS

COOLDOWN60 SECONDS / POSITION

WARMUP60 SECONDS / MOVEMENT