Featured Videos

7 Foundational Movement – Lunge Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will hold a dumbbell in each hand at arm’s length. They will stand tall with shoulders, hips and knees in line and the feet hip width apart. Execution: The Marine will take a large step forward, placing the front foot flat on the deck with the toes facing forward. Once the foot is flat on the deck the Marine will lower the hips toward the deck keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees, stopping short of touching the deck. The heel on the back foot will come up. In one motion from the bottom position the Marine will drive their weight back up to the standing position with feet together. Common Mistakes: - Dropping the chest - Not keeping arms extended - Not keeping front foot flat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Lower back Preparation: The Marine will grasp a dumbbell in each hand and curl them up so they are resting on the front of the shoulders. The upper arms will be parallel to the deck and they will be standing tall with their feet hip width apart. 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 their feet flat on the deck. Once the Marine reaches the bottom of their squat, they will press into the floor and drive the hips back up to the starting position. Common Mistakes: - Not keeping the feet flat on the deck - Dropping the chest - Letting the knees cave in towards each other

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – N/A Preparation: The Marine will squat straight down with the feet hip width apart. Keeping their back flat, they will grab the kettlebell with an overhand grip on the horns and stand straight up. The handles will be under their chin, keeping the bell in the center of their chest. Once the kettlebell is in position the Marine will bring their feet together. Execution: The Marine will take a large step to one side. Once the foot makes contact with the deck the Marine will break at the hips, keeping the opposite leg straight. They will drop the hips down until the knee is at a 90 degree bend while maintaining an upright torso. The toes on both feet should point forward and both feet should be flat on the deck. From the bottom position, the Marine will drive back up in one motion to the start position. Common Mistakes: - Pointing toes out - Not keeping both feet flat - Dropping chest

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – Shoulders Preparation: The Marine will squat straight down with the feet hip width apart. Keeping their back flat, they will grab a kettlebell in each hand and stand straight up. The Marine will press both kettlebells overhead until the arms are locked out. Execution: The Marine will take a large step backward, keeping the front foot flat on the deck with the toes facing forward. Once the ball of the foot of the leg stepping back is on the deck the Marine will lower the hips down, keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees, stopping short of touching the deck. The Marine’s arms should stay locked out and hold the kettlebells over head for the entire movement. In one motion from the bottom position the Marine will drive back up to the start position. Common Mistakes: - Dropping the chest - Letting back knee touch the deck - Not keeping front foot flat

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 as far to their right or left as they can, keeping their hips and shoulders square to the direction they are facing. When the Marine lands they will absorb the force by breaking at the hips and knees while keeping their chest up. As soon as the Marine lands they will try to jump back to their starting position. Common Mistakes: - Landing on a locked out knee - Not absorbing the force of the landing - Staying on the toes

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – Shoulders Preparation: The Marine will execute a proper squat, grip the weight plate by the outside edges, and stand tall with feet, hips and shoulders positioned in a straight line. The feet will be hip width apart and the Marine will press the weight plate overhead. Execution: The Marine will try to pull the weight plate apart to create tension in the upper back and shoulders for stability. They will take a large step forward, placing the front foot flat on the deck with toes facing forward. Once the foot is flat on the deck the Marine will lower the hips toward the deck, keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees, stopping short of touching the deck. The heel on the back foot will come up. In one motion from the bottom position the Marine will drive their weight back up to the standing position with feet together. Common Mistakes: - Not keeping the weight plate overhead - Letting back knee touch the deck - Not keeping front foot flat

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 and hands behind their heads. Execution: The Marine will jump as high as they can. When landing they will break at the hips and knees to absorb the force of the landing while keeping their chest up. As soon as they land they will repeat the prisoner squat process. Common Mistakes: - Landing on a locked out knee - Not absorbing the force of the landing - Staying on the toes

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – Shoulders Preparation: The Marine will start in the standing position facing the anchor point of the rope. They will take a step forward with their hands by their sides so the rope runs down the outside of their legs. Execution: The Marine will create small alternating waves in the rope that travel all the way to the rope’s anchor point. They will do this by bringing one arm up to shoulder height and snapping it down toward the deck as the opposite arm comes to shoulder height. The Marine will take a large step to one side. Once the foot makes contact with the deck the Marine will break at the hips, keeping the opposite leg straight. They will drop the hips down until the knee is at a 90 degree bend while maintaining an upright torso. The toes on both feet should point forward and both feet should be flat on the deck. From the bottom position, the Marine will drive back up in one motion to the start position. Common Mistake: - Not keeping the waves going when performing the lunge - Dropping the chest during the lunge

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – Shoulders Preparation: The Marine will start in the standing position facing the anchor point of the rope. They will take a step forward with their hands by their sides so the rope runs down the outside of their legs. Execution: The Marine will create small alternating waves in the rope that travel all the way to the rope’s anchor point. They will do this by bringing one arm up to shoulder height and snapping it down toward the deck as the opposite arm comes to shoulder height. Once the tempo with the waves has been set the Marine will step back and drop into a lunge keeping the chest up. They will stand all the way up and repeat with the opposite leg. Common Mistake: - Not keeping the waves going when performing the lunge. - Dropping the chest during the lunge