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Gunnery Sergeant Gates conducts a proper dumbbell split squat.

Gunnery Sergeant Gates conducts a proper explosive calf raise.

Gunnery Sergeant Gates conducts a proper ammo can Romanian deadlift

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – Shoulders Preparation: The Marine will execute a proper squat and grasp the end of the bar. They will stand up with the bar held at the center of the chest. Execution: The Marine will squat down keeping their back and feet flat on the deck. From the bottom of the movement the Marine will stand up with as much force as they can and extend the bar overhead until the body is in a straight line. The Marine should be using their lower body to get the bar overhead, not pressing the bar to lockout. The Marine will lower the bar back to chest level under control. Common Mistakes: - Dropping the chest - Pressing the bar overhead, not using the hips - Not getting the body in a straight line

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will start in the standing position with feet hip width apart. Execution: The Marine will jump out at a 45 degree angle as far as they can on one leg, landing softly and absorbing the force with their glute and hamstring. When the Marine lands on the deck they will hold the single leg stance for a 2 count. Then in the opposite direction they will drive off the leg that is on the ground at a 45 degree angle and land on the opposite leg. Common Mistakes: - Landing on a locked out knee - Not absorbing the force of the landing

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will hold the bar at mid-thigh with hands slightly wider then shoulder width and an over hand grip. Their feet will be hip width apart. Execution: The Marine will hinge at the hip until the bar is just above the knee cap. In one motion they will forcefully extend the hips, knees, and ankles. At the top of the motion they will shrug their shoulders as high as they can. When viewed from the side the hips, knees, and ankles should all be fully extended and in a straight line. Due to the explosive nature of the movement the torso may be slightly behind the hips. Common Mistakes: - Pulling with the arms - Moving too slow - Not triple extending

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – N/A Preparation: The Marine will stand facing the anchor point with the TRX at mid-length and their arms bent at their sides. They will place tension in the TRX by slightly leaning back. Execution: The Marine will step back with one leg and cross it behind the weight-bearing leg. They will drop the hips toward the deck, keeping the chest up. The Marine will go as deep as they can, but will not go deeper than having their thigh parallel to the deck. The back foot will hover one to two inches off the deck. The Marine will drive from the bottom back up to the starting position. Common Mistakes: - Letting the weight-bearing leg’s knee go over the toe - Dropping the chest - Letting the toe of the rear foot touch the deck

Lower Body Flexibility & Mobility Target Area – Hip Flexors, Quadriceps Preparation: The Marine will stand facing away from the anchor point of the TRX. They will have a handle in each hand with their palms facing forward. Execution: The Marine will step forward with the right leg and drop into a lunge keeping the front knee over the ankle. When they step they will reach up with the left hand pushing against the TRX. The Marine will activate the glute on the left leg to facilitate a better stretch. Common Mistakes: - Slack in the TRX - Not keeping front foot flat on deck

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will stand facing the anchor point with feet hip width apart and the TRX at mid-length. They will hold handles with palms facing in and elbows bent at the sides. The Marine will place tension on the TRX by slightly leaning back. Execution: The Marine will drop the hips down toward the deck while trying to externally rotate the feet, referred to as “tearing the newspaper”, as they descend. They will keep the chest up and feet flat on the deck. As the Marine descends, the arms will rise upwards while maintaining a bent elbow. Once the Marine gets to the bottom of their squat, they will press into the floor and jump as high as they can. They will give at the hip to absorb the landing force and try to keep ground contact time to a minimum. Common Mistakes: - Dropping the chest - Not giving at the hips to absorb the landing force