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, 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 aforementione aforementioned d entities and persons, responsibl responsible e for injuries, maintenance, and/or supervision. !""#$"%&$'

Nothing within this information intends to constitute an explanation explanation of the use of any product, or the carrying out of any procedure, or the process introduced by, 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. herein. Consult your doctor before using this, or any other exercise device. Do not use if you have an injury injury,, or are experiencing pain or inflammation in parts of your body without first consulting your doctor. 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 injury.. IMPORTANT:

Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT TACFIT to ensure their proper and safe use.

warmup mo! mo!ility

workout exercise

compensation cool" cool"own

knee circle

lunge Raise Tactical front lunge Tactical rear lunge

pigeon

Mobility Manual Page 15

!ackstroke

Compensation Manual Page 15

knee ellipse plank pull knee plank pull


hip hur" hur"le


sit thru hip sit thru knee sit thru extension


hitchhiker

tactical pushup knee tactical pushup screwing pushup


"rill !it hol" hol"


Hollow Bo"y crunch spinal rock !asic spinal rock pike


spinal rotation

forearm frog



gunslinger

"ownwar" ownwar" facing "og

shoul" shoul"er !ri" ri"ge


ta!le lift tripo" tripo" vertical tripo" tripo" overhea" overhea"

stan" stan"ing si" si"e!en en" "


r o t c u r t s n i

t i u r c e r n o i s s e r g e r

Rear Lunge

Qual Qual Manu Manual al Page Page 19

Front Lunge


Lunge Raise


pull plank


plank pull knee


knee ellipse


sit thru extension


sit thru knee


sit thru hip


screwing pushup

spinal rock pike



Tactical pushup


tactical pushup knee


spinal rock !asic


Hollow Bo" Bo "y Crunch


tripo" tripo" overhea" overhea"


tripo" tripo" vertical


ta!le ta! lift


warmup mo! mo!ility

workout exercise


hitchhiker

clu!! !!ell ell two% two%han" han"e" swipe

seal


twisting lunge


!ackstroke


ring/strap single row "ou ou! !le row lawnmower extension

twiste" twiste" lunge

jump%up comman" comman"o chin% chin%up pull% pull%up



knee to chest push kick




!ox step% step%up hop% hop%up hop% hop%up !all squat hop% hop%over parallel squat

upwar" upwar" facing "og


4 a l h e p v l e a L

3

a l t e e v e B

clu!! clu!!ell ell two% two%han" han"e" swipe 45 l! l!s

ring/strap extension

Exercise Manual Page 05



ring/strap lawnmower



clu!! clu!!ell ell two% two%han" han"e" swipe 25 l! l! s

ring/strap single row




ring/strap "ou ou! !le row



pull% pull%up


chin% chin%up

!ox hop% hop% over parallel squat


!ox hop% hop%up !all squat

L

2 a l m e m v a e L g 1 a l t e l v e e " L


comman" comman"o


jump% jump%up



!ox hop% hop%up


!ox step% step%up


warmup mo! mo!ility

workout exercise


rolling shoul" shoul"er !la la" "e

kettle! kettle!ell "ea ea" "lift go! go !let clean go! go !let squat go! go !let throw

sleeping warrior

parallette / !ox knee press forwar" forwar" ellipse !ackwar" ackwar" ellipse swing plank

locust


insi" insi"e shoul" shoul"er circle


leg swing

leg threa" !ear kong ape


Prayer Shoul" Shoul"er Plyo




king "ancer !asic


clu!! !!e ell gama cast

stan"ing !ack! ack!en en" "



3

a l t e e v e B

kettle! kettle!ell go! go !let throw


kettle! kettle!ell go! go !let squat

parallette / !ox press swing plank


parallette / !ox press !ackwar" ackwar" ellipse

a pe


kong

clu!! !!ell ell gama cast 45 l! l!s


clu!! !!ell ell gama cast 35 l! l!s

L


2 a l m e m v a e L g

kettle! kettle!ell go! go !let clean


1 a l t e l v e e " L

kettle! kettle!ell two han" han"e" "ea ea" "lift



parallette / !ox press forwar" forwar" ellipse


parallette / !ox press knee press



!ear


leg threa" threa"



clu!! !!ell ell gama cast 25 l! l! s


clu!! clu!!ell ell gama cast 15 l! l!s


warmup mo! mo!ility

workout exercise


hin" hin"u push% push%up

clu!! !!ell ell shoul" shoul"er park squat



sit% sit%thru stretch


si" si"e shoul" shoul"er cast



qua" press !asic gecko !ase switch continuous !ase switch alternating ring/strap knee press swoop rocca roll% roll%out

"ying warrior


camel



3

a l t e e v e B

clu!! clu!!ell ell shoul" shoul"er park squat 45 l! l!s 5 l / 5 r Exercise Manual Page 07

clu!! clu!!ell ell shoul" shoul"er park squat 35 l! l!s 5 l / 5 r

!ase switch alternating 5 l / 5 r


!ase switch continuous 5 l / 5 r

ring/strap roll out 5


ring/strap rocca press 5

L



clu!! clu!!ell ell shoul" shoul"er park squat 25 l! l! s 5 l / 5 r


gecko 5 l / 5 r


ring/strap swoop 5





qua" qua" press !asic 5

ring/strap knee press 5




warmup mo! mo!ility

workout exercise


rocking shin lunge

front lunge rear lunge jump switch air! air!orne lunge

shin lunge


hollow !o"y crunch


frog leg swim


spinal rock !asic pike stra"" stra""le le knee "rop


mountain clim!er !urpee ta" ta "pole sprawl qua" qua" hop sprawl

win" win" removing


win" win"shiel" shiel" wi wiper




kettle!ell figure eight

seate" seate" spinal twist



air! air!orne lunge 21


3

a l t e e v e B

jump switch 21

spinal rock knee "rop 13


spinal rock stra"" stra""le le 13

qua" qua" hop sprawl 8


ta"pole ta" sprawl 8

kettle! kettle!ell figure eight 32 kgs 5



L




rear lunge 21

spinal rock pike 13



front lunge 21


spinal rock !asic 13



!urpee 8


mountain clim! clim!er 8







warmup mo! mo!ility

workout exercise


lifting camel

me"icine !all neck squat shotput floor slam jump throw

stan" stan"ing forwar" forwar" fol" fol"

qua" press !asic forwar" forwar" ellipse hopping clapping

floor !ow pull


shirt ripping


twisting lunge










leg swing





king "ancer !asic



3

a l t e e v e B

me" me"icine !all jump throw

qua" qua" press clapping





me" me"icine !all floor slam

qua" qua" press hopping





qua" qua" press forwar" forwar" ellipse





me" me"icine !all neck squat

qua" qua" press !asic







ape


kong

L


me" me"icine !all shotput



clu!! clu!!ell ell gama cast 25 l! l! s





!ear


leg threa" threa"


warmup mo! mo!ility

workout exercise


!ackstroke




han" han"cuff


kettle!ell push press




Win" Win"shiel" shiel" Wi W iper


claspe" claspe" han" han" forwar" forwar" fol" fol"




clu!! !!ell ell clockwork squat

triangle




pull% pull%up 5#


3

a l t e e v e B

chin% chin%up 5#

kettle! kettle!ell push press 32 kgs 25 R / 25 l



!ox hop% hop% over parallel squat 5#

clu!! clu!!ell ell clockwork squat 45 l! l!s 5# r / 5# 5# l



!ox hop% hop%up !all squat 5#

clu!! clu!!ell ell clockwork squat 35 l! l!s 5# r / 5# 5# l



!ox hop% hop%up 5#

clu!! clu!!ell ell clockwork squat 25 l! l! s 5# r / 5# 5# l



L



comman" comman"o 5#



jump% jump%up 5#







!ox step% step%up 5#


clu!! clu!!ell ell clockwork squat 15 l! l!s 5# r / 5# 5# l Exercise Manual Page 08

warmup mo! mo!ility

workout exercise








hollow !o"y crunch





ring/strap knee to chest feet to !ar cra" cra"le skinner

shin "ancer !ri" ri"ge



qua" press !asic gecko !ase switch continuous !ase switch alternating

"ying warrior





kettle! kettle!ell figure eight 32 kgs


3

a l t e e v e B


ring/strap skinner

spinal rock knee "rop



ring/strap cra" cra"le

spinal rock stra"" stra""le le



!ase switch alternating


!ase switch continuous

L


kettle! kettle!ell

2 figure eight a 16 kgs l m e m v a e L g Exercise Manual Page 41

kettle! kettle!ell

1 figure eight a l 8 kgs t e l v e e " L Exercise Manual Page 41

ring/strap feet to !ar

spinal rock pike


gecko




ring/strap knee to chest

spinal rock !asic

qua" qua" press Basic




warmup mo! mo!ility

workout exercise


fol" fol "ing shin! shin!ox twist

one leg squat: high !ox Me" Me"ium !ox Low Box spinal rock

pigeon


twisting lunge





clu!! !!ell ell shoul" shoul"er park squat






leg swing



king "ancer !asic



3

a l t e e v e B

one leg squat spinal rock


clu!! clu!!ell ell shoul" shoul"er park squat 45 l! l!s









one leg squat Me" Me"ium !ox









leg threa" threa"




one leg squat Low Box

ape


kong

L


one leg squat high !ox



!ear

warmup mo! mo!ility

workout exercise


shin! shin!ox switch

parallel squat !all squat !all of foot squat jump squat

Sphinx


shirt ripping




!ackstroke


floor !ow pull






3

a l t e e v e B

jump squat 15

qua" qua" press clapping 1#



!all of foot squat 15

qua" qua" press hopping 1#



!all squat 15

qua" qua" press forwar" forwar" ellipse 1#



pull% pull%up 5


chin% chin%up 5

L


parallel squat 15


qua" qua" press !asic 1#



comman" comman"o 5


jump% jump%up 5


warmup mo! mo!ility

workout exercise




Sphinx


hollow !o"y crunch









ring/strap knee press swoop rocca roll% roll%out

camel

qua" press Basic gecko !ase switch continuous !ase switch alternating



"ying warrior



3

a l t e e v e B

!ase switch alternating 21


!ase switch continuous 21

jump squat 13

ring/strap roll out 8

spinal rock knee "rop 5





ring/strap rocca press 8

spinal rock stra"" stra""le le 5




!all squat 13

ring/strap swoop 8

spinal rock pike 5




ring/strap knee press 8

spinal rock !asic 5



L



gecko 21





parallel squat 13


warmup mo! mo!ility

workout exercise


lifting ta! ta!le

kettle!ell two% two% han" han"e" swing

Stan" Stan"ing Back! Back!en en" " Claspe" Claspe" Han" Han"






floor hip worm





M bilit M

lP

06

triangle


san"! "!ag ag "ea ea" "lift clean clean squat thruster parallette / !ox knee press forwar" forwar" ellipse !ackwar" ackwar" ellipse swing plank one leg squat: high !ox Me" Me"ium !ox Low Box spinal rock

flying locust


locust


pigeon

C

ti

M

lP

15


kettle! kettle!ell two han" han"e" swing 32 kgs


3

a l t e e v e B


clu!! clu!!ell ell clockwork squat 45 l! l!s



san"! san"!ag ag thruster


san"! san"!ag ag clean squat







L














san"! san"!ag ag clean


san"! san"!ag ag "ea ea" "lift





parallette / !ox knee press







warmup mo! mo!ility

workout exercise


frog leg swim


win" win" removing


lifting camel


hitchhiker






seal




qua" qua" hop Sprawl 1## 1##


3

a l t e e v e B

ta"pole ta" sprawl 1##

me" me"icine !all jump throw 1##

clu!! clu!!ell ell two% two%han" han"e" swipe 45 l! l!s 1##



me" me"icine !all floor slam 1##




L



!urpee 1##



mountain clim! clim!er 1##


me" me"icine !all shotput 1##




me" me"icine !all neck squat 1##




warmup mo! mo!ility

workout exercise












lifting camel


twisting lunge


!ackstroke







3

a l t e e v e B

!ox hop% hop% over parallel squat






!ox hop% hop%up !all squat






pull% pull%up


chin% chin%up

L


!ox hop% hop%up



!ox step% step%up


me"icine !all shotput




me"icine !all neck squat





comman" comman"o


jump% jump%up


warmup mo! mo!ility

workout exercise


lifting camel




locust







han" han"cuff




triangle








3

a l t e e v e B








kettle! kettle!ell push press 32 kgs



L























warmup mo! mo!ility

workout exercise


Prone Shoul" Shoul"er Circle

clu!! !!ell ell two% two%han" han"e" hea" hea" cast

three leg "own "og




lifting ta! ta!le






Stan" Stan"ing Back! Back!en en" " claspe" claspe" Han" Han"




3

a l t e e v e B

clu!! clu!!ell ell two% two%han" han"e" hea" hea" cast 45 l! l!s 5

ring/strap skinner 5




ring/strap cra" cra"le 5



kettle! kettle!ell two han" han"e" swing 32 kgs 5 Exercise Manual Page 43

kettle! kettle!ell two han" han"e" swing 24 kgs 5

L


clu!! clu!!ell ell two% two%han" han"e" hea" hea" cast 25 l! l! s 5

ring/strap feet to !ar 5




ring/strap knee to chest 5






warmup mo! mo!ility

workout exercise


lifting ta! ta!le


Stan" Stan"ing Back! Back!en en" " claspe" claspe" han" han"


shoul" shoul"er screw


floor scorpion


parallette / !ox knee press rocca press planche press shoul" shoul"er press





shirt ripping





floor !ow pull




3

a l t e e v e B


parallette / !ox shoul" shoul"er press 13 Exercise Manual Page 35

parallette / !ox planche press 13

clu!! clu!!ell ell gama cast 45 l! l!s 8

qua" qua" press clapping 5




qua" qua" press hopping 5




qua" qua" press forwar" forwar" ellipse 5







L







parallette / !ox rocca press 13 Exercise Manual Page 33

parallette / !ox knee press 13


warmup mo! mo!ility

workout exercise




pigeon





ring/strap knee press swoop rocca roll% roll%out clu!! !!ell ell two% two%han" han"e" shoul" shoul"er park squat



camel





hollow !o"y crunch




qua" press !asic gecko !ase switch continuous !ase switch

"ying warrior



3

a l t e e v e B


ring/strap roll out







ring/strap rocca press








ring/strap swoop


spinal rock pike






ring/strap knee press


spinal rock !asic

qua" qua" press Basic






!ase switch alternating


!ase switch continuous

L





gecko

warmup mo! mo!ility

workout exercise


twisting lunge




Sphinx






!ackstroke





sleeping warrior






3

a l t e e v e B

ring/strap extension 3#

jump squat 5#



ring/strap lawnmower 3#

!all of foot squat 5#



ring/strap single row 3#

!all squat 5#



kettle! kettle!ell go! go !let throw 5#


kettle! kettle!ell go! go !let squat 5#

pull% pull%up 3#


chin% chin%up 3#

L


ring/strap "ou ou! !le row 3#


parallel squat 5#



kettle! kettle!ell go! go !let clean 5#


kettle! kettle!ell "ea ea" "lift 5#



comman" comman"o 3#


jump% jump%up 3#


warmup mo! mo!ility

workout exercise


rocking shin lunge


shin lunge




hollow !o"y crunch


frog leg swim




floor scorpion




win" win" removing





air! air!orne lunge


3

jump jump swit switch ch

a l t e e v e B

parallette / !ox shoul" shoul"er Press


para pa rall llet ette te / !ox planche Press




qua" qua" hop sprawl


ta"pole ta" sprawl

L



rear lu lunge



front lunge



paral all lett tte e / !ox rocca Press


parallette / !ox knee Press



spinal rock pike


spinal rock !asic



!urpee


mountain clim! clim!er


warmup mo! mo!ility

workout exercise








floor hip worm


leg swing





san"! "!ag ag "ea ea" "lift clean clean squat thruster

flying locust




king "ancer !asic





3

a l t e e v e B


ring/strap skinner


ring/strap cra" cra"le




ape


kong

L



clu!! clu!!ell ell gama cast 25 l! l! s






ring/strap feet to !ar


ring/strap knee to chest








!ear


leg threa" threa"


warmup mo! mo!ility

workout exercise




Sphinx







parallette / !ox knee press forwar" forwar" ellipse !ackwar" ackwar" ellipse swing plank clu!! !!ell ell two% two%han" han"e" shoul" shoul"er park squat

locust





jump squat 8


3

a l t e e v e B


parallette / !ox press swing plank 5


parallette / !ox press !ackwar" ackwar" ellipse 5



L



!all squat 8



parallel squat 8



parallette / !ox press forwar" forwar" ellipse 5 Exercise Manual Page 30

parallette / !ox knee press 5





warmup mo! mo!ility

workout exercise


lifting ta! ta!le


Stan" Stan"ing Back! Back!en en" " claspe" claspe" han" han"






rocking shin lunge


three leg "own "og



shin lunge




3

a l t e e v e B


clu!! clu!!ell ell two% two%han" han"e" hea" hea" cast 45 l! l!s 13 Exercise Manual Page 09


air! air!orne lunge 21


jump switch 21

L









rear lunge 21



clu!! clu!!ell ell two% two%han" han"e" hea" hea" cast 15 l! l!s 13 Exercise Manual Page 09

front lunge 21


warmup mo! mo!ility

workout exercise






lifting camel




twisting lunge







floor scorpion




pigeon








3

a l t e e v e B





parallette / !ox shoul" shoul"er press


parallette / !ox planche press







L


kettle! kettle!ell

2 figure eight a 16 kgs l m e m v a e L g Exercise Manual Page 41

kettle! kettle!ell

1 figure eight a l 8 kgs t e l v e e " L Exercise Manual Page 41







parallette / !ox rocca press














warmup mo! mo!ility

workout exercise






locust






han" han"cuff










!ox hop% hop% over parallel squat 5# Exercise Manual Page 27



!ox hop% hop%up 5#




parallette / !ox press swing plank 5#


parallette / !ox press !ackwar" ackwar" ellipse 5# Exercise Manual Page 31

parallette / !ox press forwar" forwar" ellipse 5# Exercise Manual Page 30

parallette / !ox knee press 5#


ring/strap skinner 5#


ring/strap cra" cra"le 5#


ring/strap feet to !ar 5#


ring/strap knee to chest 5#


kettle! kettle!ell push press 32 kgs 25 l / 25 r








warmup mo! mo!ility

workout exercise




three leg "own "og


floor hip worm


han" han"cuff


san"! "!ag ag "ea ea" "lift clean clean squat thruster

flying locust




frog leg swim





win" win" removing



clu!! clu!!ell ell two% two%han" han"e" hea" hea" cast 45 l! l!s


3

a l t e e v e B








qua" qua" hop sprawl


ta"pole ta" sprawl

L



clu!! clu!!ell ell two% two%han" han"e" hea" hea" cast 25 l! l! s
















!urpee


mountain clim! clim!er


warmup mo! mo!ility

workout exercise


hitchhiker


seal




!ackstroke



sleeping warrior












3

a l t e e v e B

clu!! clu!!ell ell two% two%han" han"e" swipe 45 l! l!s 5# Exercise Manual Page 05

clu!! clu!!ell ell two% two%han" han"e" swipe 35 l! l!s 5#

kettle! kettle!ell go! go !let throw 5#


kettle! kettle!ell go! go !let squat 5#

pull% pull%up 5#


chin% chin%up 5#

!ox hop% hop% over parallel squat 5# Exercise Manual Page 27


L



clu!! clu!!ell ell two% two%han" han"e" swipe 25 l! l! s 5# Exercise Manual Page 05


clu!! clu!!ell ell two% two%han" han"e" swipe 15 l! l!s 5# Exercise Manual Page 05


kettle! kettle!ell go! go !let clean 5#


kettle! kettle!ell "ea ea" "lift 5#



comman" comman"o 5#


jump% jump%up 5#



!ox hop% hop%up 5#




Tacfit26 Flip Chart

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