Military Maneuvers

The brave men and women in the armed services have an incredibly challenging job of protecting our country. They do an amazing job. This workout routine is designed to give their bodies a workout that will increase their mental acuity and physical strength. This is an all-out routine that will challenge you. Try to complete the two-week cycle and assess your reaction. Don't start any workout routine without consulting your doctor of physical therapist.

Focus:

Balance

Body Awareness

Exceptional Core Strength

Neuromuscular Control

Rhythm and Timing

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Hand Putty Foundational Footwork Ballistic Ball Workout Extended Push Ups Shoulder Accelerator Two Arm Push-Ups on an Exercise Ball 110 Yard Sprints - 10 sets When you are doing the two legged squats, do one set for 60 seconds. This provides a plyometric element.	Skipping Rope Foundational Footwork High-Intensity AquaKinetic Training: Arms High-Intensity AquaKinetic Training: Legs Heavy Rope 1 Mile Repeats x 3 Try to move 25 feet when you are doing the pipe walks. Close with the heavy rope. Transitioning from the jump rope to the heavy rope throws off your timing. Do 5 sets of the heavy rope. Try to do 100 reps. Rest for 90 seconds between sets.	Hand Putty Foundational Footwork Ballistic Ball Workout Shoulder Accelerator Core Hold Chest Pulse 150 Yard Sprints: 4 -10 sets	Forearm Set Foundational Footwork Ballistic Ball Workout Pendulum Obliques Extended Push Ups Row Machine SSL Style Heavy Rope 110 Yard Sprints - 10 sets Isometrics is a great way to build strength. When you are doing the disc squats, hold for 60 seconds. If you can't hold for a minute, do it for as long as you can. Row for 20 minutes	Hand Putty Foundational Footwork Skipping Rope Shoulder Accelerator Pendulum Obliques 1 Mile Repeats x 3 High-Intensity AquaKinetic Training: Arms High-Intensity AquaKinetic Training: Legs Try to move 30 feet when doing the pipe walk. Skip Rope for 15 minutes.	Row Machine SSL Style Foundational Footwork Forearm Set Ballistic Ball Workout Core Hold Pendulum Obliques Chest Pulse Row for 25 minutes Try to do squats when you do the slant board. You do not need to bend down further that 45 degrees.	Rest
Foundational Footwork Hand Putty Ballistic Ball Workout Two Arm Push-Ups on an Exercise Ball Shoulder Accelerator Extended Push Ups 110 Yard Sprints - 10 sets Do 60 second squats on the balancing discs.	Foundational Footwork Skipping Rope Forearm Set Shoulder Accelerator Heavy Rope 1 Mile Repeats x 3 High-Intensity AquaKinetic Training: Arms High-Intensity AquaKinetic Training: Legs	Row Machine SSL Style Hand Putty Foundational Footwork Ballistic Ball Workout Core Hold Chest Pulse 150 Yard Sprints: 4 -10 sets Row for 15 minutes	Forearm Set Foundational Footwork Ballistic Ball Workout Shoulder Accelerator Extended Push Ups Heavy Rope Pendulum Obliques Five Minute Abs Stationary Bike- 30- 60 minutes Hold you position doing the squat position for as long as you can. Ride the bike for 15 minutes	Row Machine SSL Style One Foot Raises Toe Grabs Hand Putty Skipping Rope Pendulum Obliques 1 Mile Repeats x 3 High-Intensity AquaKinetic Training: Arms High-Intensity AquaKinetic Training: Legs Skip rope for 5 minutes Row for 20 minutes	Foundational Footwork Forearm Set Ballistic Ball Workout Shoulder Accelerator Chest Pulse Core Hold Pendulum Obliques Heavy Rope Stationary Bike- 30- 60 minutes 150 Yard Sprints: 4 -10 sets Do 5 sets of the heavy rope-60-90 reps. 90 second rest period Ride the bike for 30 minutes	Rest

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

When you are doing the two legged squats, do one set for 60 seconds. This provides a plyometric element.

Try to move 25 feet when you are doing the pipe walks. Close with the heavy rope. Transitioning from the jump rope to the heavy rope throws off your timing. Do 5 sets of the heavy rope. Try to do 100 reps. Rest for 90 seconds between sets.

Isometrics is a great way to build strength. When you are doing the disc squats, hold for 60 seconds. If you can't hold for a minute, do it for as long as you can. Row for 20 minutes

Try to move 30 feet when doing the pipe walk. Skip Rope for 15 minutes.

Row for 25 minutes Try to do squats when you do the slant board. You do not need to bend down further that 45 degrees.

Rest

Do 60 second squats on the balancing discs.

Row for 15 minutes

Hold you position doing the squat position for as long as you can. Ride the bike for 15 minutes

Skip rope for 5 minutes Row for 20 minutes

Do 5 sets of the heavy rope-60-90 reps. 90 second rest period Ride the bike for 30 minutes

Rest

Building the Perfect Athlete