Tacfit26 Flip Chart

26 The TACFIT26 Flip Chart

TACFIT® Tactical Fitness Systems The Official TACFIT26 Flip Chart 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.

TAcfIT26

Qual warmup mobility

workout exercise

compensation cooldown

knee circle

lunge Raise Tactical front lunge Tactical rear lunge

pigeon

Mobility Manual Page 15

backstroke

Compensation Manual Page 15

knee ellipse plank pull knee plank pull


hip hurdle


sit thru hip sit thru knee sit thru extension


hitchhiker

tactical pushup knee tactical pushup screwing pushup


drill bit hold


Hollow Body crunch spinal rock basic spinal rock pike


spinal rotation

forearm frog



gunslinger

downward facing dog

shoulder bridge


table lift tripod vertical tripod overhead

standing sidebend


TAcfIT26

regression

recruit

instructor

20/10x8+60

Qual

Rear Lunge

pull plank

Qual Manual Page 19

Qual Manual Page 20

Front Lunge

plank pull knee

Qual Manual Page 12

Qual Manual Page 13

Lunge Raise

knee ellipse

Qual Manual Page 05

Qual Manual Page 06

sit thru extension

screwing pushup

spinal rock pike

tripod overhead

Qual Manual Page 21

Qual Manual Page 22

Qual Manual Page 23

Qual Manual Page 24

sit thru knee

Qual Manual Page 14

sit thru hip

Qual Manual Page 07

Tactical pushup

Qual Manual Page 15

tactical pushup knee

Qual Manual Page 08

spinal rock basic

Qual Manual Page 16

Hollow Body Crunch

Qual Manual Page 09

tripod vertical

Qual Manual Page 17

table lift

Qual Manual Page 10

TAcfIT26 Al p h a

A

warmup mobility

workout exercise


hitchhiker

clubbell two-handed swipe

seal


twisting lunge


backstroke


ring/strap single row double row lawnmower extension

twisted lunge

jump-up commando chin-up pull-up

downward facing dog


knee to chest push kick




box step-up hop-up hop-up ball squat hop-over parallel squat

upward facing dog


TAcfIT26 Al p h a Level 4 Level 3 Level 2

Beta gamma delta

Level 1

alpha

20/10x8+60

A

clubbell two-handed swipe 45 lbs

ring/strap extension

Exercise Manual Page 05



ring/strap lawnmower




ring/strap single row




ring/strap double row



pull-up


chin-up


commando


jump-up


box hopover parallel squat


box hop-up ball squat


box hop-up


box step-up


TAcfIT26 b ravo

b

warmup mobility

workout exercise


rolling shoulder blade

kettlebell deadlift goblet clean goblet squat goblet throw

sleeping warrior

parallette / box knee press forward ellipse backward ellipse swing plank

locust


inside shoulder circle


leg swing

leg thread bear kong ape


Prayer Shoulder Plyo




king dancer basic


clubbell gama cast

standing backbend


TAcfIT26 b ravo Level 4

alpha

4/1x4

kettlebell goblet throw

Level 3

Beta


kettlebell goblet squat

Level 2

gamma


kettlebell goblet clean

Level 1

delta


kettlebell two handed deadlift


parallette / box press swing plank


parallette / box press backward ellipse


parallette / box press forward ellipse


parallette / box press knee press


b ape


kong


bear


leg thread


clubbell gama cast 45 lbs








TAcfIT26 charlie

c

warmup mobility

workout exercise


hindu push-up

clubbell shoulder park squat

upward facing dog


sit-thru stretch


side shoulder cast



quad press basic gecko base switch continuous base switch alternating ring/strap knee press swoop rocca roll-out

dying warrior


camel


TAcfIT26 charlie Level 4

alpha

emotm

clubbell shoulder park squat 45 lbs 5 l / 5 r

Level 3

Beta



Level 2 Level 1

delta

gamma



base switch alternating 5 l / 5 r


base switch continuous 5 l / 5 r


gecko 5 l / 5 r

c ring/strap roll out 5


ring/strap rocca press 5


ring/strap swoop 5





quad press basic 5

ring/strap knee press 5




TAcfIT26 d e lta

d

warmup mobility

workout exercise


rocking shin lunge

front lunge rear lunge jump switch airborne lunge

shin lunge


hollow body crunch


frog leg swim


spinal rock basic pike straddle knee drop

shoulder bridge

mountain climber burpee tadpole sprawl quad hop sprawl

wind removing


windshield wiper




kettlebell figure eight

seated spinal twist


TAcfIT26 d e lta Level 4

alpha

amrap

airborne lunge 21

Level 3 Level 2

gamma delta

Level 1

Beta


jump switch 21

spinal rock knee drop 13


spinal rock straddle 13



rear lunge 21

spinal rock pike 13



front lunge 21


spinal rock basic 13


d quad hop sprawl 8


tadpole sprawl 8


burpee 8


mountain climber 8


kettlebell figure eight 32 kgs 5








TAcfIT26 echo

e

warmup mobility

workout exercise


lifting camel

medicine ball neck squat shotput floor slam jump throw

standing forward fold

quad press basic forward ellipse hopping clapping

floor bow pull


shirt ripping


twisting lunge



twisted lunge




clubbell gama cast

standing backbend


leg swing





king dancer basic


TAcfIT26 echo Level 4 Level 3 Level 2

Beta gamma delta

Level 1

alpha

[90/30x5]2

e

medicine ball jump throw

quad press clapping





medicine ball floor slam

quad press hopping





quad press forward ellipse





medicine ball neck squat

quad press basic





medicine ball shotput









ape


kong


bear


leg thread


TAcfIT26 foxtrot

f

warmup mobility

workout exercise


backstroke


downward facing dog


handcuff


kettlebell push press




Windshield Wiper


clasped hand forward fold



upward facing dog

clubbell clockwork squat

triangle



TAcfIT26 foxtrot Level 4

alpha

afaP/T

pull-up 50

Level 3

Beta


chin-up 50

Level 2

gamma


commando 50

Level 1

delta


jump-up 50


kettlebell push press 32 kgs 25 R / 25 l








f box hopover parallel squat 50

clubbell clockwork squat 45 lbs 50 r / 50 l



box hop-up ball squat 50




box hop-up 50




box step-up 50


clubbell clockwork squat 15 lbs 50 r / 50 l Exercise Manual Page 08

TAcfIT26 golf

G

warmup mobility

workout exercise


windshield wiper


seated spinal twist


tripod overhead


hollow body crunch


sit-thru stretch



ring/strap knee to chest feet to bar cradle skinner

shin dancer bridge


shoulder bridge

quad press basic gecko base switch continuous base switch alternating

dying warrior




TAcfIT26 golf Level 4

alpha

20/10x8+60 kettlebell figure eight 32 kgs

Level 3

Beta


kettlebell figure eight 24 kgs

Level 2

gamma



Level 1

delta




G

ring/strap skinner

spinal rock knee drop



ring/strap cradle

spinal rock straddle



ring/strap feet to bar

spinal rock pike

base switch alternating


base switch continuous


gecko




ring/strap knee to chest

spinal rock basic

quad press Basic




TAcfIT26 h ote l

h

warmup mobility

workout exercise


folding shinbox twist

one leg squat: high box Medium box Low Box spinal rock

pigeon


twisting lunge


hindu push-up


twisted lunge

clubbell shoulder park squat

upward facing dog





leg swing



king dancer basic


TAcfIT26 h ote l Level 4 Level 3 Level 2

Beta gamma delta

Level 1

alpha

4/1x4

h

one leg squat spinal rock


clubbell shoulder park squat 45 lbs









one leg squat Medium box









leg thread




one leg squat Low Box

one leg squat high box


ape


kong


bear

TAcfIT26 india

i

warmup mobility

workout exercise


shinbox switch

parallel squat ball squat ball of foot squat jump squat

Sphinx


shirt ripping




backstroke


floor bow pull



downward facing dog


TAcfIT26 india Level 4 Level 3 Level 2

Beta gamma delta

Level 1

alpha

emotm

jump squat 15

quad press clapping 10



ball of foot squat 15

quad press hopping 10



ball squat 15

quad press forward ellipse 10



parallel squat 15


quad press basic 10


i pull-up 5


chin-up 5


commando 5


jump-up 5


TAcfIT26 juliet

j

warmup mobility

workout exercise


shinbox switch


Sphinx


hollow body crunch


side shoulder cast


sit-thru stretch




shoulder bridge

ring/strap knee press swoop rocca roll-out

camel

quad press Basic gecko base switch continuous base switch alternating



dying warrior


TAcfIT26 juliet Level 4

alpha

amrap

base switch alternating 21

Level 3

Beta


base switch continuous 21

Level 2

gamma


gecko 21

Level 1

delta


quad press basic 21


j

jump squat 13

ring/strap roll out 8

spinal rock knee drop 5





ring/strap rocca press 8

spinal rock straddle 5




ball squat 13

ring/strap swoop 8

spinal rock pike 5




ring/strap knee press 8

spinal rock basic 5



parallel squat 13


TAcfIT26 kilo

k

warmup mobility

workout exercise


lifting table

kettlebell twohanded swing

Standing Backbend Clasped Hand


Windshield Wiper




floor hip worm






triangle


sandbag deadlift clean clean squat thruster parallette / box knee press forward ellipse backward ellipse swing plank one leg squat: high box Medium box Low Box spinal rock

flying locust


locust


pigeon


TAcfIT26 kilo Level 4

alpha

[90/30x5]2 kettlebell two handed swing 32 kgs

Level 3

Beta


kettlebell two handed swing 24 kgs

Level 2

gamma



Level 1

delta




clubbell clockwork squat 45 lbs








k sandbag thruster


sandbag clean squat


sandbag clean


sandbag deadlift








parallette / box knee press










TAcfIT26 lima

l

warmup mobility

workout exercise


frog leg swim


wind removing


lifting camel


hitchhiker






seal



TAcfIT26 lima Level 4

alpha

afaP/T

quad hop Sprawl 100

Level 3

Beta


tadpole sprawl 100

Level 2

gamma


burpee 100

Level 1

delta


mountain climber 100


medicine ball jump throw 100

l clubbell two-handed swipe 45 lbs 100



medicine ball floor slam 100

clubbell two-handed swipe 35 lbs 100



medicine ball shotput 100




medicine ball neck squat 100




TAcfIT26 mike

m

warmup mobility

workout exercise




upward facing dog




twisted lunge


downward facing dog


lifting camel


twisting lunge


backstroke






TAcfIT26 mike Level 4 Level 3

Beta

alpha

20/10x8+60 box hopover parallel squat



box hop-up ball squat






Level 2

gamma



box hop-up

Exercise Manual Page 25 Level 1

box step-up

delta


m










pull-up


chin-up


commando


jump-up


TAcfIT26

n ove m b e r

n

warmup mobility

workout exercise


lifting camel




locust




Windshield Wiper



handcuff




triangle





TAcfIT26

n ove m b e r Level 4

alpha

4/1x4 medicine ball jump throw

Level 3

Beta



Level 2

gamma



Level 1

delta












n clubbell clockwork squat 45 lbs








kettlebell push press 32 kgs








TAcfIT26 oscar

o

warmup mobility

workout exercise


Prone Shoulder Circle

clubbell two-handed head cast

three leg down dog


tripod overhead


lifting table




shin dancer bridge


Standing Backbend clasped Hand



TAcfIT26 oscar Level 4 Level 3 Level 2

Beta gamma delta

Level 1

alpha

emotm

clubbell two-handed head cast 45 lbs 5

ring/strap skinner 5




ring/strap cradle 5




ring/strap feet to bar 5




ring/strap knee to chest 5



o kettlebell two handed swing 32 kgs 5 Exercise Manual Page 43

kettlebell two handed swing 24 kgs 5 Exercise Manual Page 43



TAcfIT26 pa pa

p

warmup mobility

workout exercise


lifting table


Standing Backbend clasped hand


shoulder screw


floor scorpion


parallette / box knee press rocca press planche press shoulder press


clubbell gama cast

standing backbend


shirt ripping





floor bow pull


TAcfIT26 pa pa Level 4

alpha

amrap

kettlebell two handed swing 32 kgs 21

Level 3

Beta



Level 2

gamma



Level 1

delta



parallette / box shoulder press 13 Exercise Manual Page 35

parallette / box planche press 13 Exercise Manual Page 34

parallette / box rocca press 13 Exercise Manual Page 33

parallette / box knee press 13


p clubbell gama cast 45 lbs 8

quad press clapping 5



clubbell gama cast 35 lbs 8

quad press hopping 5




quad press forward ellipse 5




quad press basic 5



TAcfIT26 quebec

q

warmup mobility

workout exercise




pigeon


side shoulder cast


hindu push-up

ring/strap knee press swoop rocca roll-out clubbell two-handed shoulder park squat


sit-thru stretch


camel


upward facing dog



hollow body crunch



shoulder bridge

quad press basic gecko base switch continuous base switch alternating

dying warrior



TAcfIT26 quebec Level 4 Level 3 Level 2

Beta gamma delta

Level 1

alpha

[90/30x5]2

q


ring/strap roll out


spinal rock knee drop





ring/strap rocca press








ring/strap swoop


spinal rock pike






ring/strap knee press


spinal rock basic

quad press Basic








base switch alternating


base switch continuous


gecko

TAcfIT26 romeo

r

warmup mobility

workout exercise


twisting lunge


twisted lunge


Sphinx


shinbox switch




backstroke





sleeping warrior


downward facing dog



TAcfIT26 romeo Level 4 Level 3 Level 2

Beta gamma delta

Level 1

alpha

afaP/T

ring/strap extension 30

jump squat 50



ring/strap lawnmower 30




ring/strap single row 30

ball squat 50



ring/strap double row 30


parallel squat 50


r kettlebell goblet throw 50


kettlebell goblet squat 50


kettlebell goblet clean 50


kettlebell deadlift 50


pull-up 30


chin-up 30


commando 30


jump-up 30


TAcfIT26 sierra

s

warmup mobility

workout exercise


rocking shin lunge


shin lunge


shoulder screw


hollow body crunch


frog leg swim




floor scorpion


shoulder bridge


wind removing




TAcfIT26 sierra Level 4

alpha

20/10x8+60 airborne lunge


Beta

jump switch


gamma

rear lunge

Level 1

delta


front lunge


parallette / box shoulder Press


parallette / box planche Press


parallette / box rocca Press


parallette / box knee Press


s spinal rock knee drop




spinal rock pike


spinal rock basic


quad hop sprawl


tadpole sprawl


burpee


mountain climber


TAcfIT26 Ta n g o

t

warmup mobility

workout exercise



clubbell gama cast

standing backbend


tripod overhead


floor hip worm


leg swing




shin dancer bridge

sandbag deadlift clean clean squat thruster

flying locust




king dancer basic


TAcfIT26 Ta n g o Level 4

alpha

4/1x4


Level 3

Beta



Level 2

gamma



Level 1

delta




ring/strap skinner


ring/strap cradle


ring/strap feet to bar


ring/strap knee to chest


t sandbag thruster


sandbag clean squat


sandbag clean


sandbag deadlift


ape


kong


bear


leg thread


TAcfIT26 uniform

u

warmup mobility

workout exercise


shinbox switch


Sphinx




hindu push-up



parallette / box knee press forward ellipse backward ellipse swing plank clubbell two-handed shoulder park squat

locust


upward facing dog


TAcfIT26 uniform Level 4

alpha

emotm

jump squat 8

Level 3

Beta



Level 2

gamma


ball squat 8

Level 1

delta


parallel squat 8


parallette / box press swing plank 5


parallette / box press backward ellipse 5 Exercise Manual Page 31

parallette / box press forward ellipse 5 Exercise Manual Page 30



u clubbell shoulder park squat 45 lbs 3 l / 3 r Exercise Manual Page 07

clubbell shoulder park squat 35 lbs 3 l / 3 r Exercise Manual Page 07



TAcfIT26 victor

v

warmup mobility

workout exercise


lifting table


Standing Backbend clasped hand






rocking shin lunge


three leg down dog



shin lunge


TAcfIT26 victor Level 4

alpha

amrap


Level 3

Beta



Level 2

gamma



Level 1

delta



v

clubbell two-handed head cast 45 lbs 13 Exercise Manual Page 09


airborne lunge 21


jump switch 21




rear lunge 21



clubbell two-handed head cast 15 lbs 13 Exercise Manual Page 09

front lunge 21


TAcfIT26

w

wh i s k ey warmup mobility

workout exercise


windshield wiper


seated spinal twist


lifting camel


shoulder screw


twisting lunge








floor scorpion


twisted lunge


pigeon





TAcfIT26

w

wh i s k ey Level 4

alpha

[90/30x5]2 kettlebell figure eight 32 kgs

Level 3

Beta



Level 2

gamma



Level 1

delta












parallette / box shoulder press


parallette / box planche press


parallette / box rocca press




















TAcfIT26 x r ay

x

warmup mobility

workout exercise




upward facing dog


locust




tripod overhead


handcuff





shin dancer bridge





TAcfIT26 x r ay afaP/T

box hopover parallel squat 50 Exercise Manual Page 27



box hop-up 50


box step-up 50


parallette / box press swing plank 50


parallette / box press backward ellipse 50 Exercise Manual Page 31

parallette / box press forward ellipse 50 Exercise Manual Page 30



x ring/strap skinner 50


ring/strap cradle 50


ring/strap feet to bar 50


ring/strap knee to chest 50


kettlebell push press 32 kgs 25 l / 25 r








TAcfIT26 ya n k e e

y

warmup mobility

workout exercise




three leg down dog


floor hip worm


handcuff


sandbag deadlift clean clean squat thruster kettlebell push press


frog leg swim


flying locust





wind removing


TAcfIT26 ya n k e e Level 4

alpha

20/10x8+60 clubbell two-handed head cast 45 lbs

Level 3

Beta


clubbell two-handed head cast 35 lbs

Level 2

gamma



Level 1

delta




sandbag thruster


sandbag clean squat


sandbag clean


sandbag deadlift


y kettlebell push press 32 kgs








quad hop sprawl


tadpole sprawl


burpee


mountain climber


TAcfIT26 zulu

z

warmup mobility

workout exercise


hitchhiker


seal




backstroke



sleeping warrior


downward facing dog







upward facing dog


TAcfIT26 zulu Level 4

alpha

afaP/T


Level 3

Beta



Level 2

gamma



Level 1

delta


clubbell two-handed swipe 15 lbs 50 Exercise Manual Page 05

kettlebell goblet throw 50


kettlebell goblet squat 50


kettlebell goblet clean 50


kettlebell deadlift 50


z pull-up 50


chin-up 50


commando 50


jump-up 50


box hopover parallel squat 50 Exercise Manual Page 27



box hop-up 50


box step-up 50


Tacfit26 Flip Chart

Recommend Documents