Videos

Gunnery Sergeant Gates conducts a proper dumbbell split squat.

Gunnery Sergeant Gates conducts a proper dumbbell single leg squat.

Gunnery Sergeant Gates conducts a proper explosive calf raise.

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

Lower Body Flexibility & Mobility Target Area – Hamstring & Glutes Preparation: The Marine will stand facing the anchor point with feet wider then hip width. They will have a handle in each hand with an over hand grip and be placing tension into the TRX. Execution: The Marine will maintain tension in the handle and push their hips back while pushing their hands forward. Keeping a flat back and both feet flat on the deck they will go until a stretch can be felt in the hamstrings and glute. The Marine will hold for a 2 count and return to the starting position. Common Mistakes: - Rounding in the back - Slack in the TRX

Lower Body Flexibility & Mobility Target Area – Hamstring & Glutes Preparation: The Marine will place the TRX in single handle mode and stand facing the anchor point with feet hip width apart. They will grasp the handle with an over hand grip using both hands. Execution: The Marine will place tension into the TRX by pushing down on the handle. They will lift the right or left leg off the deck and hinge at the hip with an unlocked knee on the support leg and back flat. The Marine will go as far as they can until they feel a stretch in the hamstring and glute of the support leg. They will hold for a 2 count and return to the starting position. Common Mistakes: - Not keeping shoulder and hips square - Slack in the TRX

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 – Hamstrings Preparation: The Marine will be place the TRX in single handles mode. They will lie flat on the deck and place their right foot in the TRX foot cradle. The Marine will slide their body down until the leg that is in the TRX is straight and a stretch can be felt in the hamstring. Execution: The Marine will press their hands into the deck and engage their abdominals. They will bring the leg that is not in the TRX up as high as they can while maintaining full extension in both legs and hips in contact with the deck. They will hold for a 2 count and return to the starting position. Common Mistakes: - Letting the hips come off the deck - Letting the free leg roll out

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 – Hinge/Push Primary Muscle Groups – Glutes, Hamstring Secondary Muscle Groups – Lower Back, Quadriceps Preparation: The Marine will step up to the tire with feet hip width apart and toes underneath the edge of the tire so it is close to the shins. They will unlock the knees and hinge at the hips until max load can be felt in the hamstrings and glutes. Then they will drop the hips down, keeping the chest up until the Marine can grasp underneath the tire. Execution: The Marine will stand up with the tire, keeping the shoulders, hips and knees in a straight line. Once the tire gets above the knee the Marine can readjust and reposition the hands into a horizontal push position. From that position the Marine can readjust their feet into a runner stance while standing and pushing the tire over. Common Mistakes: - Rounding of the back. - Bring the hips up first without the tire

Lower Body Flexibility & Mobility Target Area – Hamstring Preparation: The Marine will start in a half kneeling position on the deck with the back knee on the floor and the front foot flat on the ground. The Marine will place both hands flat on the deck to the right and left of their forward foot as if they were about to sprint. Execution: They will attempt to stand up with the hips traveling up and back while keeping the front foot and hands flat on the ground. The movement will be an attempt to straighten out the front leg. The Marine will push up and back as far as they can hold for a 2 count and return to the starting position. Common Mistakes: - No moving the hips straight up

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 Flexibility & Mobility Target Area – Hamstrings, Lower Back Preparation: The Marine will grasp the PVC pipe shoulder width apart with an overhand grip. They will stand up tall while maintaining neutral head and spine making sure the pipe is held at mid-thigh. Execution: The Marine will unlock knees slightly and hinge at the hips keeping the PVC pipe close to the body. They will keep the shoulders back and down as they descend until the hips naturally stop moving and a stretch can be felt in the hamstrings and glutes. The Marine will hold for a 2 count and return to the starting position. Common Mistakes: - Rounding of the low back - Locking out the knees

Lower Body Flexibility & Mobility Target Area – Hamstrings Preparation: The Marine will be lying flat on the deck face up. They will loop one end of the strap around the ball on the right foot and hold the opposite end. Execution: The Marine will pull the right leg up by the strap while keeping it straight. They will bring the leg as high as they can until a stretch can be felt in the right hamstring. The Marine will keep the opposite leg locked out and in contact with the deck. Common Mistakes: - Opposite leg flexes and toes out - Leg being stretched bends