![]() Squeeze everything as hard as possible, quads, glutes, upper/mid/lower back, core and taint abs. Arms and legs stretched out like Superman… Lift arms and legs up off the ground like you are flying to rescue Lois Lane. Prescription Barbell conventional deadlift Barbell Back Squat 4 sets x 5 reps 2 RIR. Subtract 15 seconds from half mile split try to maintain this time for all 800m repeats. During this time, graders issue numbers or vests to their. The 10-minute rest period starts when the last Soldier completes the Leg Tuck. Superman Holds & Variations – you will be on your stomach for these. After the last Soldier completesthe LTK event, there will be a 10-minute recovery period for all testedSoldiers before the start of the 2MR. Focus: Take half mile split time from week 1, day 2’s 2-mile run. There is a 10-minute rest period after the Leg Tuck. Also, be sure you are performing the plank to the testing standard. Putting the weight over your shoulders is cheating and won’t help nearly as much as over the hips. The weight should be placed over your lower back/hips for the front plank and directly over you hip in the side plank. Weighted Planks – you will perform these from your elbows/forearms for both front planks and side/lateral planks. Then after doing the prescribed time of each, you will rest for the specified time. The time listed is for each diagonal limbs to be lifted, if you multiply it by 2 that is the entire time you’ll be in a plank. Then you will reach under with your opposite arm and repeat the process.Ģ-Point Planks – you will perform a standard Front Plank from your elbows/forearms however, we will be alternately lifting opposite limbs to thus create 2 diagonal points of contact. You will reach underneath you and pick up the weight and pull it underneath your torso and place it on the opposite of you. Then after doing the prescribed time of each, you will rest for the specified time.įront Plank with Pull-Thru – you will perform a standard Front Plank from your elbows/forearms however, we will now have a DB or a KB sitting outside of your body. The time listed is for each limb, if you multiply it by 4 that is the entire time you’ll be in a plank. The 10-minute rest period starts when the last Soldier completes the Leg Tuck. How long do Soldiers have to retake the ACFT if they fail Regular Army and Active Guard Reserve Soldiers will retest no less than 120 days and no more than 180. Be strict with yourself.ģ-Point Planks – you will perform a standard Front Plank from your elbows/forearms however, we will be alternately lifting a limb to thus create 3 points of contact. There is a 10-minute rest period after the Leg Tuck. ![]() Be sure you are performing these ALWAYS to the testing standard. ![]() Ideally you start a set in a Front Plank, then roll to one side and do a Lateral Plank on, let’s say your right arm, then roll to the left arm without resting between the 3. You will also perform side/lateral planks as well for the same time listed. Planks – you will always be on your elbows/forearms unless I specify differently. Instructions: (click exercise names for demo videos)
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