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COMMANDO 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
HURDLER SPINAL ROCK
MONKEY LUNGE 3 LEG DOG
PLANK PULL BOMBER
REAR SIT THRU PUSHUP EXT
SIT THRU 3 LEG
SHINBOX GUARD SPIN
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