TACFIT® Tactical Fitness Systems The TACFIT26 Compensation Manual Scott Sonnon, Chief Operations Officer Copyright 2013 by RMAX International All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews. For information address: RMAX International P.O. Box 501388 Atlanta, GA 31150 Website: WWW.RMAXINTERNATIONAL.COM Email comments and questions to:
[email protected]
TACFIT® is a registered trademark of Sconik International LLC. DISCLAIMER: The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting TACFIT® or any other exercise programs. LEGAL STATEMENT: When purchasing equipment, or any other products from RMAX International, the purchaser understands the risks associated with using this kind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with following instructions from other products, and agrees not to hold RMAX International, as well as any officers, members, employees, assistants, volunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible for injuries, maintenance, and/or supervision. ATTENTION: Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the process introduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damages arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercise device. Do not use if you have an injury, or are experiencing pain or inflammation in parts of your body without first consulting your doctor. Use this product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could result in injury. IMPORTANT: Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT to ensure their proper and safe use.
Table of Contents Camel
4
Clasped Hand Forward Fold
5
Downward Facing Dog
6
Drill Bit Hold
7
Dying Warrior
8
Floor Bow Pull
9
Floor Scorpion
10
Flying Locust
11
Forearm Frog
12
King Dancer Basic
13
Locust
14
Pigeon
15
Seal
16
Seated Spinal Twist
17
Shin Dancer Bridge
18
Shin Lunge
19
Shoulder Bridge
20
Sleeping Warrior
21
Sphinx
22
Standing Backbend Clasped Hand
23
Standing Backbend
24
Standing Forward Fold
25
Standing Sidebend
26
Three Leg Down Dog
27
Triangle
28
Twisted Lunge
29
Upward Facing Dog
30
Wind Removing
31
Camel On knees, tuck tailbone and grab heels. Exhale through the mouth to lift and extend hips forward without losing tucked tailbone. Allow no arch in the lower back. Relax the head backward, surrendering, no tension in the neck. Lock the elbows and keep firm grip on heels. Inhale through the nose and lift the heart to the sky. Exhale through the mouth and maintaining pelvic tuck, press off knees and drive hips forward. Back and forth. Inhale up, surrendering neck. Exhale forward driving hips. Inhale through the nose to sit down. Keep neck relaxed until you sit down and allow the chin to finally fall over vertically aligned with the spine, to release.
4
Clasped Hand Forward Fold Interlace fingers and thumbs behind your back and lock elbows. Roll shoulders and backward to drive shoulder blades down. Sit back until your belly touches thighs. Do not go any lower than you can maintain elbow lock and palms tightly touching. If you break contact, come slightly back out of that depth until you can reclaim full contact and go no lower. Stay there. But if you begin to melt lower, then exhale through the mouth as you press the ground away with your feet, elevating your hips to the sky. Do not lift your hips higher than you can maintain belly to thigh contact. Your chest may depart from your knees, but never your belly from your thighs - this protects your lower back. As you fold forward, hang the neck loose. Exhale through the mouth as you lift your arms as high as you can keep elbow lock and hands touched. Once vertical, allow gravity to begin to pull them over. Do not force them. Inhale through the nose as you release your hands back to your belt line, and unlock your elbows releasing your hands. Roll midback up to standing, head returning last.
5
Downward Facing Dog From standing bend down to place your hands on the ground. Walk your hands outward as far as you can keep your heels on the ground. Keep your hands at shoulders width and your feet as close to that width as your heels can hover the ground. Lock your elbows and drive your palm heels into the ground, externally rotating your elbow “pits” to face each other. Release the neck downward, no tension. Inhale through the nose drop the chest to the mat. Exhale through the mouth and arch the tailbone toward the sky. When hamstrings feel tight, don’t stretch them. Squeeze your quads. Kick your heels into the mat, and push with midfoot up the length of your legs to send your tailbone higher. Think rotation of the pelvis toward the sky, rather than stretching the hamstrings. Exhale to release the knees bent, and place both on the ground on all fours. Step forward into a shin lunge to begin returning to standing.
6
Drill Bit Hold Begin on all fours, hands and knees. Press hands into the ground, and externally rotate the elbow pits until they face away from you Press your palms into the ground and drive your shoulder blades down (depressed). Do not round at the back. When you have the upper body firm, extend one knee back to ball of foot. Return it back to all fours. Check the other leg. If you feel pins and needs or sharp pains down the legs or in the shoulders, don’t proceed farther. But if you are pain free, then extend first one knee back to ball of foot and then the other to meet it. Kick heels away, lock the knees, squeeze the quads, tuck the tailbone. The tighter the lower body, the lighter the upper body. Exhale through the mouth and drive your palms to push the earth away. Inhale through the nose, and lengthen the crown of your head in the opposite direction of your heels in one long line. Exhale both knees back to the mat, and slowly allow your elbows to relax inward and then bend.
7
Dying Warrior Begin seated and split legs into a right angle perpendicular to each other. Lock knees if possible. Keeping torso in line with the top leg, place the same side hand flat to the floor, palm flat. Reach opposite hand under the posting arm, palm flat, thumb facing your feet. Exhale through the mouth and first let gravity take your shoulder down to the ground as far as possible for today; passive only no forcing. Eventually first your elbow, then your upper arm and finally your shoulder will contact, but not initially. Be patient. Inhale through the nose as you unwind slightly. Exhale through the mouth as you walk your fingers through while turning your top hip over and down to inner thigh. Rotate your top foot over to your instep. Inhale through the nose as you unwind slightly, and exhale as you work deeper.
8
Floor Bow Pull Lying on the floor, reach back and grab one ankle with the hand on the same side. Inhale through the nose as you walk the opposite hand forward and lift the head upward toward the sky. Exhale through the mouth as you drive the lifted leg hip into the ground, lift the knee and kick the foot into the grabbing hand. Inhale through the nose and walk your fingers away, drive your belly into the ground lifting your chest. Exhale through the mouth, and drive your hips flat, lifting your knee and kicking your foot into your hand, squeezing your glute. Relax the knee to the ground to come out and extend the leg fully before switching.
9
Floor Scorpion
From a prone crucifix, turn your head slowly to one side, ear coming into contact with the mat. Exhale as you lift one leg up and step over the other, bending the knee and lifting the foot as high as you can toward your shoulder. Lift it as high as you can keep your heel on the ground, to ensure your lower back and knee stability. Inhale through the nose and lift your knee outward in one line above your ankle. Exhale through the mouth and from your planted foot, drive your top hip over without your knee dropping back down. Continue to exhale while walking your fingers outward, imagining placing your shoulder down on the mat. Inhale and lift the knee away. Exhale and drive the hip over while walking the fingers out. Slowly lower the knee back to prone. Carefully turn the neck to the opposite site and settle the head for a moment before proceeding to the opposite leg.
10
Flying Locust Starting on hands and knees, rotate the hand externally as far outward as you can place the palm heel on the ground. Lock the elbow and reach forward with the opposite hand for balance. Lean forward with arm between your hips and place your hip bone of the same side as your arm, to the outside of your forearm. Roll slightly over top of this arm, and then bring your free arm down to meet it. Small fingers should be close to touching and thumbs pointing away to the sides of your hips. Lips should be on the mat to protect the neck; avoid placing your chin on the mat. Squeeze your triceps, spread your fingers, press your palms and elbows flat to the mat. Until your elbows become flat with your fingers wide and palms firm to the ground, don’t lift your knees. Exhale through the mouth and work here. But if you do lift your knees, then tuck the tailbone and squeeze the glutes, exhale through the mouth and drive both hips into forearms to cause external rotation of the forearms, and press elbows fully flat into the only safe position to move to full extension with no fear of hyperextension (as the floor stops it). Squeeze your quads, work to point your toes, keep your knees close together, and lift. Inhale through the nose while you lower your legs slightly, and exhale through the mouth and lift higher under one constant velocity; don’t try to kick higher or arch at the lower back. Inhale to relax down. Slowly roll one elbow free to the side, and then the other. Wiggle your fingers.
11
Forearm Frog Beginning in a kneeling position, separate knees wide, and place your hands on the ground. Walk your hands outward and place your forearms on the mat. Turn your heels inward, your toes outward. Exhale through the mouth and tuck your tailbone as strongly as possible with your heels on the ground. Pull forward with your forearms, without releasing your pelvic tuck. Back off slightly to inhale through the nose, and then exhale through the mouth as you tuck and pull. Relax as you arch the lower back, externally rotate your heels, and push back for a wide-knee sleeping warrior for a moment.
12
King Dancer Basic Standing, reach back and grab one ankle with the arm on the same side. Keep both hips in one line and both knees in one line. Exhale through the mouth, and without allowing the bend knee to rise, kick into your hand with your instep. Squeeze the knees toward one another and keep exhaling to drive the bent knee hip forward to both hips in alignment. Inhale through the nose as you lengthen crown to the sky, relaxing your kicking leg slightly. Exhale through the mouth, as you kick harder, and press your hip forward again, tucking tailbone to protect lower back. If you feel discomfort in the knee, then attach a strap or towel in your hand instead of a hand-grab; or you can attach a strap to a bar or branch at the appropriate height to prevent knee discomfort for you.
13
Locust Starting on hands and knees, rotate the hand externally as far outward as you can place the palm heel on the ground. Lock the elbow and reach forward with the opposite hand for balance. Lean forward with arm between your hips and place your hip bone of the same side as your arm, to the outside of your forearm. Thumb points away to the outside of your hip. Turn your ear to the mat, facing away from the arm under you. Squeeze your tricep, spread your fingers, press your palm and elbow flat to the mat. Until your elbow become flat with your fingers wide and palm firm to the ground, don’t lift your knee. Exhale through the mouth and work here. But if you do lift your knee, then tuck the tailbone and squeeze the glutes, exhale through the mouth and drive your hip into your forearm to cause external rotation of the forearm. Press elbow fully flat into the only safe position to move to full extension with no fear of hyperextension (as the floor stops it). Squeeze your quad, work to point your toes, and lift. Inhale through the nose while you lower your legs slightly, and exhale through the mouth and lift higher under one constant velocity; don’t try to kick higher or arch at the lower back. Inhale to relax down. Slowly roll one elbow free to the side. Wiggle your fingers, before slowly turning your other ear to the mat.
14
Pigeon Begin in a shinbox and extend the leg bent to the side behind you. Turn the instep down to the mat and point your toes. Move your front shin as perpendicular to the rear leg as you can, but more important than this is your hip alignment. Two hips should be in one line. Don’t use your hands to press yourself into arch. Only use your hands to hold your position and drive your rear hip over and down toward the mat. Inhale sit down to the front bent leg side. Exhale and turn the back hip over. Back and forth. Exhale to release and bring yourself back into the shinbox bending the rear knee up to meet the from foot. Switch shinboxes to switch sides.
15
Seal Begin on all fours, hands and knees. Press hands into the ground, and externally rotate the fingers until they face hips, or as close as possible without pain. Press your palms into the ground and drive your shoulder blades down (depressed). Do not round at the back. When you have the upper body firm, extend one knee back to ball of foot. Return it back to all fours. Check the other leg. If you feel pins and needs or sharp pains down the legs or in the shoulders, don’t proceed farther. But if you are pain free, then extend first one knee back to ball of foot and then the other to meet it. Kick heels away, lock the knees, squeeze the quads, tuck the tailbone. The tighter the lower body, the lighter the upper body. Exhale through the mouth and drive your palms to push the earth away. Inhale through the nose, and lengthen the crown of your head in the opposite direction of your heels in one long line. Exhale both knees back to the mat, and slowly allow your elbows to relax outward and then bend.
16
Seated Spinal Twist Begin seated with legs extended. Cross one leg over the other and place the heel of the bent leg flat to the ground. If you have knee or hip injuries you can keep the bottom leg extended, but if it’s fine, then bend the bottom leg up to meet your opposite hip. First, place both sits-bones flat to the floor. Avoid breaking sits-bone contact with the top bent leg when you pull and push it across; or you’ll be out of position and endanger your lower back. Reach around your top knee with your opposite forearm and hug your inner thigh to your belly. Sit tall. Don’t turn your head. Remain here until you have belly to thigh contact firm. Test your twist at the waist. Avoid hunching. Keep your ears in line with your shoulders; don’t twist your neck. Stay there, or reach over and grab your bottom knee, placing your elbow behind your top knee. Place the other hand behind your back, palm flat. Keep shoulders in one line and twist only at the waist, no spinal crunch. Exhale through the mouth as you twist. Unwind slightly, inhale through the nose, before you exhale through the mouth and twist again. When finished, unwind, extend bottom leg, extend top leg down to meet it before crossing your opposite leg over top for the other side.
17
Shin Dancer Bridge Begin seated with one leg extended, and the opposite knee bent with foot on opposite thigh. Reach behind and place your palm flat to the ground. Lock elbow and pack shoulder blade down firmly to bring shoulder off of neck; no slouching or shrugging. Point toe of extended leg and pressing off of back arm, lift hips high to place foot flat. Exhale through the mouth and reach overhead, thumb facing ground. Surrender your neck to gravity, no tension. Drive off of bent knee, to fully extend your hips. Sit down slightly to inhale through the nose, and then press off of bottom hand, bent knee and extended foot to exhale through the mouth to your greatest height, reaching farther with the top arm. Sit slightly and inhale through the nose, and exhale fully to press up and reach back. Relax by sitting down, slowly bringing your neck by on your spine last. Then fold forward toward your two extended legs for one moment before switching legs.
18
Shin Lunge From your knees, step one leg forward until the front shin becomes vertical, perpendicular to the floor. Exhale through the mouth, tuck your tailbone and pull with the front foot until your rear hip moves to full extension. Don’t pull any farther forward than you can maintain pelvic tuck and two hips in one line. Inhale as you release backward, and then exhale as you tuck and pull forward. Remain upright and don’t bend forward at the spine.
19
Shoulder Bridge Lying on your back, bring your feet flat to shoulders’ width or slightly wider, feet flat to the floor with knees bent. Lift your hips high enough to clasp your hands underneath. Interlace your fingers and thumbs, except for your pointer fingers. Squeeze your elbows locked, even if you cannot touch the floor with your forearms, as the point of this position involves pulling your shoulder blades together (scapular retraction.) Once your elbows lock, then roll to one side, on your upper arm, to retract your shoulder blade closer to your centerline spine, and then roll to the other side to do the same. When you’ve found your edge for the day, then you’re ready to enter the pose. Inhale through the nose as you lift your chest up and toward your chin. Exhale through the mouth and drive off your mid-foot, with heels down always. Pinching your knees toward one another, lift your hips as high as you can. Drop your hips slightly to inhale through the nose, and then exhale and go to height. Relax your seat back down to the ground, unclasp your hands and release your shoulder blades to finish.
20
Sleeping Warrior Sitting back on your shins, reach your arms overhead. Separate your knees as wide as you need to feel comfortable, but closer works best. Sit on your insteps and point your toes. With palm heels push your seat back to your heels. Rotate your locked elbows up toward the sky, retracting your shoulder blades to pull them together. Walk your fingers out and elevate your shoulder blades. Hold that new distance and then... Push back from palms not fingers, seat to heels. Rotate locked elbows up. Walk your fingers out again. Exhale as you push, rotate and walk out. Inhale as you relax slightly and repeat with an exhale.
21
Sphinx Laying prone on floor, bring your forearms flat, and elbows close to ribs. Point your toes and lock your knees. Squeeze your glutes and drive your hips both down into the ground. Avoid pressing off your forearms. Instead, exhale through the mouth and lift your crown toward the sky without arching your neck. Inhale through the nose lift your chest. Exhale through the mouth, drive your hips down and lift your crown up. Keep tucking the pelvis through the entire motion. Relax down to release.
22
Standing Backbend Clasped Hand Interlace fingers and thumbs behind your back and lock elbows. Release your index fingers and point them to the ground. Roll shoulders backward to drive shoulder blades down. Relax your head backward and allow your spine to bend backward, driving your pointing fingers lower. Tuck your pelvis and squeeze your glutes to push your hips to extension. Squeeze your knees locked and keep your knees and feet together. Inhale through the nose, lift your chest straight up toward the sky. Exhale through the mouth and roll your shoulders back, elbows locked, and lower your fingers. Sit down to come out and allow your head to return to your spine last, roll your shoulders forward and release your elbows.
23
Standing Backbend Inhale your arms overhead, interlace your fingers and thumbs releasing your index fingers. Lock your elbows and pull your shoulders down into packed position, no contact with your shoulders to your neck, no shrugging. Pinch your biceps to your cheeks, and when ready, withdraw your head to the rear, and allow it to surrender backward with no tension to arch. Squeeze knees locked and hips forward with an exhale through the mouth. Inhale through the nose to lift the chest toward the sky. Exhale and drive the hips forward with knees locked, and allow the upper body to lift up toward the fingers in the opposite direction of your hip drive. Imagine a long crescent, instead of trying to fold backwards. Exhale, sit down and back, until your arms pass overhead. Keep going until your head comes back over your feet, and then release your arms.
24
Standing Forward Fold Start by squatting as low as you need to establish belly to thigh contact. Grab your heels from behind if possible; the sides of your feet if you must, or your ankles if you have to. Then begin pulling your chest toward your knees, and the top of your head toward your feet, with an inhale through the nose. Exhale through the mouth and start squeezing your quads without lessening your downward pull. Allow your knee pits to start moving backward toward lock position. But never surrender your belly to thigh contact as it protects your lower back. Relax by sitting back and releasing your pull. Roll your midback upward to standing with your head returning last.
25
Standing Sidebend Inhale your arms overhead, interlace your fingers and thumbs releasing your index fingers. Lock your elbows and pull your shoulders down into packed position, no contact with your shoulders to your neck, no shrugging. Pinch your biceps to your cheeks, and when ready, withdraw your head to the rear, and allow it to surrender backward with no tension to arch. Squeeze knees locked and hips forward with an exhale through the mouth. Inhale through the nose to lift the chest toward the sky. Exhale and drive the hips forward with knees locked, and pull the upper body up toward the fingers and OVER to one side. Imagine a long crescent, instead of trying to fold sideways. Inhale through the nose and bring the underside armpit under to bring two shoulders into one line working to expose the chest to the sky. Then exhale through the mouth and press your opposite hip forward to bring two hips in one line fully extended forwards. Exhale, sit down, until your arms pass overhead. Keep going until your head comes back over your feet, and then release your arms.
26
Three Leg Down Dog From standing, bend down to place your hands on the ground. Walk your hands outward as far as you can keep your heels on the ground. Keep your hands at shoulders width and your feet as close to that width as your heels can hover the ground. Lock your elbows and drive your palm heels into the ground, externally rotating your elbow “pits” to face each other. Bend one knee and then lift the foot high and over the opposite leg. Allow the posting foot to rotate to the sword edge, and keep firmly driving into the side of the foot. Inhale through the nose to lift the knee high. Exhale through the mouth to press the bent leg hip forward, and push the lifted toes in the opposite direction. The arm on the same side should want to lift off. Don’t lift off yet. Imagine a long lateral line running from the side of your leg along the side of your torso, up the side of your overhead arm to your pinky finger. Lengthen that line in the bend. Exhale to release the bent knee down to the ground, rotating back to posted ball of foot.
27
Triangle From standing take a large step to the side, pointing your foot in the direction of your step. Allow the trailing leg foot to rotate 45 degrees, but lock the rear knee. Bend the front leg until you can place both hands on the floor on the side of the foot. Lead with the top elbow first to bring two shoulders in one line vertically, and then extend the elbow so that both arms create one vertical line. Inhale through the nose and lift the top hand to the sky for length. Drive off the back leg. Exhale through the mouth and drive the rear leg hip over toward the ground. At the same time, press with the front knee into the back of your elbow. Head can stay with two ears in line with the shoulders if you feel any discomfort in the neck, but if you do not, then turn your eyes toward your lifted arm. Inhale through the nose and lift your fingers higher. Exhale through the mouth and turn your hip over more and drive your knee into your elbow. Relax the top arm down to the floor first. Then push off the bent leg to return to standing before switching sides.
28
Twisted Lunge From your knees, step forward on with leg until the front shin becomes vertical, perpendicular to the floor. Tuck your tailbone and pull with the front foot until your rear hip moves to full extension. Don’t pull any farther forward than you can maintain pelvic tuck and two hips in one line. Reach across with your elbow to the outside of your front thigh. Slide from elbow to tricep to the back of your shoulder when possible to get optimal leverage. Then, lift the top elbow to the sky, extend the elbow fingers high, and only then turn the head to point the eyes up the lifted arm. Inhale through the nose, and lift the fingers higher. Exhale through the mouth and drive your elbow into the back of your knee to twist at the waist for greater rotation. Inhale to lift. Exhale to twist. Relax down to the ground, hands on the mat, before switching shin lunges.
29
Upward Facing Dog Laying down prone, turn your balls of feet to the ground, heels together. Press up to elbows locked, rotating elbow pits away from your face to the front. Tuck the tailbone and squeeze the glute to avoid arching at midback. Drive the shoulders down into the earth to keep the shoulders packed down. Eyes forward, avoid arching the neck upward. Exhale through the mouth and drive your hips toward your wrists, but keep your pelvic tuck. Drive from your balls of feet. Inhale through the nose, push the earth away with your palms, lifting your crown high to create traction lengthening your spine, rather than trying to arch backward. Relax down to the mat into the bottom of a pushup position, push back into sleeping warrior and lay passive to rest.
30
Wind Removing Begin laying on your back and inhale one knee up toward your chest. Interlace your ten fingers and thumbs slightly beneath the knee. Tuck the elbows in tightly. If your extended leg calf comes off the ground, then kick your heel away and lock your knee to press it down. If not don’t worry about it. Move your knee completely to the side, missing your ribs, and then inhale through the nose to pull it to maximum height. Then, exhale through the mouth and try and kick your knee into your hands, elbows pinched pulling with your biceps to resist. Try to arch your lower back off the mat, but pull harder with your biceps so your lower back stays flat. Chin down and neck long, stare down your nose and look for the light under your forearm. Eventually you’ll see it. Inhale and pull higher. Exhale and drive deeper. Release and extend the knee locked before placing it down on the mat and switch legs.
31
