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 – 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

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 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

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 – 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

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Lower back Preparation: The Marine will squat down and pick the kettlebell up by the horns and hold it under the chin with the bell in the center of the chest. They will stand facing away from an 18 to 24 inch box, with feet hip width apart and a gap of 4 to 6 inches between their heels and the front of the box. Execution: The Marine will begin by lifting one foot off the deck while keeping the leg straight. While trying to pull the handle of the kettlebell apart they will break at the hips and squat down on the single leg until the glutes touch the top of the box. The Marine will keep their chest up, back flat, and the heel on the deck of the leg they are squatting on. They should lightly touch the top of the box and drive back up to the starting position. They should never relax on top of the box. Common Mistakes: - “Sitting” on the box - Dropping the chest - Not keeping the squatting leg’s 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 out as far as they can, keeping their feet hip width apart. They will land breaking at the hips and knees to absorb the force of the landing. Once the Marine lands they will continue to jump out as far as they can keeping their feet hip width apart, spending as little time on the ground as possible. Common Mistakes: - Landing on a locked out knee - Not absorbing the force of the landing - Not extending the hips during the jump - Staying on the toes

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – Calf Preparation: The Marine will un-rack the bar and hold it at mid-thigh with an over hand grip. Their feet will be hip width apart and the shoulders, hips, knees, and ankles will be in a straight line. Execution: The Marine will in one motion press up as high and as fast as they can on to the balls of their feet without hinging, squatting, or shrugging. They will come back to a flat foot stance and repeat. Common Mistakes: - Hinging or squatting - Moving too slow - Rounding in the upper back

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – Traps Preparation: The Marine will step up to the dumbbell so it is in the center of their stance. They will squat hinge at the hips and grasp the dumbbell with an overhand grip. Execution: In one motion the Marine will forcefully extend the hips, knees, and ankles. At the top of the motion they will shrug their shoulders followed by bending their elbow to keep the dumbbell traveling up and close to the body. At this point the Marine will dip at the hips to pull themselves under the dumbbell. They will rotate their arm and hand around the dumbbell and extend the elbow. The dumbbell should be received so it is over mid foot, same side shoulder, and the hips are above the knees. The Marine will stand up with dumbbell overhead so shoulders, hips, and knees are in a straight line. Common Mistakes: - Pulling early and not using hip drive -Not keeping elbow locked out during stand up phase

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Lower back Preparation: The Marine will stand on top of an 18 to 24 inch box with a dumbbell held in each hand and arms extended by their sides. Execution: The Marine will step back off the box with the left leg and break at the hips while trying to keep the chest up. They will drop the left foot down towards the deck and lightly touch the ball of that foot on the deck. Without relaxing and placing the whole foot on the deck, the Marine will drive off the right leg back to the starting position. Common Mistakes: - Dropping the chest - Relaxing at the bottom of the movement