Videos

7 Foundational Movement – Squat 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. They will then get into a large staggered stance. 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 drop the hips down toward the deck until the hips and forward knee is at a 90 degree bend. From the bottom they will drive the hips back to the starting position while keeping the same tempo of the waves on the rope. Common Mistake: - Not keeping the waves going when performing the squat. - Dropping the chest during the lunge