TACFIT26 Mobility Manual

TACFIT® Tactical Fitness Systems
The TACFIT26 Mobility Manual
Scott Sonnon, Chief Operations Officer
Copyright 2013 by RMAX International
All rights reserved.
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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.
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arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercise
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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
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IMPORTANT:
Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT to
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Table of Contents
Backstroke
4
Floor Hip Worm
5
Folding Shinbox Twist
6
Frog Leg Swim
7
Gunslinger
8
Handcuff
9
Hindu Pushup
10
Hip Hurdler
11
Hitchhiker
12
Hollow Body Crunch
13
Insider Shoulder Circle
14
Knee Circle
15
Knee to Chest Push Kick
16
Leg Swing
17
Lifting Camel
18
Lifting Table
19
Prayer Shoulder Plyo
20
Prone Shoulder Circle
21
Rocking Shin Lunge
22
Rolling Shoulder Blade
23
Shinbox Switch
24
Shirt Ripping
25
Shoulder Screw
26
Side Shoulder Cast
27
Sit-Thru Stretch
28
Spinal Rotation
29
Standing Bow Pulling
30
Tripod Overhead
31
Twisting Lunge
32
Windshield Wiper
33
Backstroke
Begin with one arm overhead, and lock the elbow. Pull the shoulder down, with
no shrug to the neck. Move the arm up as high overhead as possible without
shrugging the shoulder or bending at the torso and waist. If you feel any sharp
pains or pins and needles, do not lift as high; move lower to the side.
Slowly swim one arm palm in the direction you’re facing, with an exhale through
the mouth as high as you can, and then rotate the palm away from your body.
Continue to move behind you without twisting at the spine. Keep both hips
forward.
Circle all the way to the bottom, hand to thigh, inhaling through the nose, before
repeating the circle.
4
Floor Hip Worm
Start in a pushup position on your knees.
Lift one knee in the air, but keep hips forward.
Lower yourself as in performing a knee pushup,
while keeping the knee lifted.
Exhale through the mouth through the entire worm
movement.
As this is a hip opener, begin with contact with the
chest. Start pushing back and up, rolling from chest
contact to belly.
Touch both hips to ground, then both thighs as both
knees return to the pushup position.
Switch knees, lifting the other leg to continue
alternating sides. Inhale through the nose executing
the pushup position before switching sides.
5
Folding Shinbox Twist
Drop both knees to one side.
Exhale through the mouth as you twist at the waist to the front leg and lay your
belly on your inner thigh, forearms flat, and forehead touching. Palms push lifted
rear glute down in the direction of the rear heel.
Inhale through the nose as you press off your hands locking your elbows. Reach
behind you with both arms.
Lift both knees to seated reclined position.
Then, switch your knees to the opposite direction.
6
Frog Leg Swim
Squat down and place hands flat on floor, with heels down.
Shift your weight on to your hands and prepare yourself to kick backward.
As you jump your feet back with an exhale, keep your elbows straight but not
locked.
When your legs kick fully behind, externally rotate your toes, so that your heels
drop inward facing one another.
Tuck your tailbone and press both hips toward the ground. Lock your elbows as
you press upward.
Deepen your exhale and sit back bending your hips slightly. Rotate over onto the
balls of your feet, and jump back up to flat foot, hands still on the ground.
Take a stand inhaling through the nose, before you exhale into the next
repetition.
7
Gunslinger
Interlace your fingers and thumbs, releasing your index fingers. Roll your
shoulders over and forward, rounding at midback and sliding your shoulder
blades around the sides of your ribs (protracting them.)
Tuck your tailbone and exhale through the mouth to pull your belly toward your
spine. Lock your elbows, squeeze your hands and reach forward with upper
back, while bending backward at midback and tucking upward at lower back.
Inhale through the nose as you release, place your hands on your hips, drive your
elbows toward your hips to pack your shoulders down tightly. Inhale your chest
upward without arching backward. Keep your head in alignment the entire time.
Exhale and regrab your grip to continue.
8
Handcuff
Begin standing with arms behind your back. Make a “cuff” with one hand like a
hook, thumb included over the other forearm, in line with the fingers.
Exhale through the mouth and roll the shoulder up and then backward to open
the chest. Keep from rotating at the waist to avoid the discomfort. Point the
chest in the direction you’re facing at all times; unless you feel sharp pains or
pins and needles, then don’t go that deeply. You can challenge the muscles and
fascia but not the nerves.
Keep exhaling as you externally rotate upper arm, then forearm, and lock elbow
downward along the line of your spine. When you complete the movement, fully
lock your elbow.
Then, bend your elbow, unroll your shoulder forward, inhale through the nose
before you exhale into the next repetition.
9
Hindu Pushup
Start in a modified downward facing dog position. Your heels may be off the
ground, but if your lower back is rounded, then separate your feet. If you feel
pain or discomfort in your shoulders with arms overhead like this, then perform it
against a sturdy pole, chair or wall.
Begin by lowering your elbows to the floor, forearms flat, with an exhale through
the mouth. Attempt to keep your elbows behind your wrists, but don’t force them
parallel.
Pull forward from forearms to palm heels and allow your hips to drop and extend,
with an exhale through the mouth.
Tuck your tailbone to avoid heavy arch at the lower back.
Press your hands into the ground as you pushup with your hips down to move
into modified upward facing dog.
Externally rotate the elbows so that the “pits” of your elbows face away from
you, not toward one another.
Press your shoulders down into pack position; avoid sagging them shoulder to
neck.
Avoid arching your neck. You can look upward, but not arch backward.
Release your hips up into the air with and inhale through the nose.
Then, press backward into the original modified downward facing dog position
before you continue.
10
Hip Hurdler
From standing, internally rotate one knee, across your centerline toward the
other knee.
Pull the heel to your seat, bending at the knee.
Rotate heel up, and then knee following until your shin becomes parallel with the
ground.
Avoid tilting the hip higher as much as possible work to keep both hips nearly
parallel.
Exhale through the mouth.
Continue the rotation downward leading with the foot, turning the knee upward,
landing with heels pointing at one another.
Inhale through the nose.
Reverse the movement.
Lift the knee up, trailing by the heel. Keep ankle flexed the entire range.
Remember to get parallel with shin. If you do not get parallel, you’re not rotating
at the hip, but rather only flexing it. Rotate internally, like stepping over a hurdle.
Exhale through the mouth.
Return to initial position, knee across, pigeon-toed stance.
11
Hitchhiker
From standing, move one upper arm parallel to the ground.
Start with thumb pointed toward the face, and rotate the elbow until the forearm
moves outside.
Without bending at the wrist, attempt to turn your thumb to the outside and
directly away from you.
Exhale through the mouth while using tension to go to full extension.
You may feel pops, and as long as they don’t cause you any pain, they’re most
likely the decompression of the elbow, restoring synovial flow to the compression
joint capsule.
Circle around back to the original starting position with an inhale through the
nose.
12
Hollow Body Crunch
On your back with knees to chest and elbows to thighs, exhale and round the spine.
Drive your mid-back thorax into the ground on your muscles, not your vertebrae.
Exhale through the mouth deeper to lift your shoulder blades and tailbone tucked
lower back toward the sky, rather than crunching them toward one another.
Allow a passive inhale through the nose, as you place lower back and shoulder blades
back on the ground.
As you lengthen arms and legs in opposite direction, exhale through the nose and
contract your core. Lock elbows and knees, pointing toes and extending fingers. Tuck
tailbone again and exhale attempting to lift shoulder blades and lower back up to the
sky. Your core tightens here the greatest as you resist extension of your arms and legs
to the ground.
Inhale through the nose as you place your lower back and shoulder blades back down
before you exhale into the next repetition.
13
Inside Shoulder Circle
Begin with arm overhead, shoulder packed and elbow locked. Move entire arm
across your face passing your centerline. Bring your arm as far across your
centerline toward your opposite shoulder, without bending your elbow and
without twisting at the waist.
Keep your shoulder blade packed down tightly, and only move your shoulder in
the circle. Prevent knee, hip or torso twist to help you. Keep your shoulders and
your hips in line with each other.
Continue downward and outward to repeat the circle. Exhale through the mouth
across the centerline, and inhale as you return your arm around and upward to
the top position.
14
Knee Circle
Begin by standing and lift one knee until the thigh becomes parallel with the
ground.
Externally rotate the toes, and start kicking the leg to knee extension, using
controlled tension. Exhale through the mouth.
Lead with the heel, pulling the toes back toward the shin.
Once you have full extension, then bend the knee and internally rotate so the
heel moves to the outside.
Bend the knee, heel toward your seat, and inhale through the nose, before you
begin kicking into the next rotating repetition.
15
Knee to Chest Push Kick
From a standing position, lift one leg up knee to chest, while bringing the shin
parallel to the ground.
Without leading back, exhale through the mouth, and bring the knee as tightly to
your chest as possible, shin parallel, belly to thigh.
Under control, extend the knee locked, heel kicking and toes pulled back to shin.
Let the leg swing downward, and the knee bend backward, heel to seat, before
you inhale through the nose, and exhale into the next knee lift.
16
Leg Swing
Starting standing, lift one knee to chest, with foot facing the floor. Lift the knee as
high as you can.
Exhale through the mouth and kick downward toward the ground.
Continue the kick by hovering the sole of the foot parallel to the ground and
backward.
Allow the knee to bend heel toward your seat.
Keep both hips forward in one line, paying special attention to the lifted leg hip to
ensure that it avoids external rotation.
Inhale through the nose as you bring knee to chest again.
17
Lifting Camel
Begin kneeling with knees slightly outward, and sit on your insteps, heels rotating
outside.
Round your spine slightly, and place your hands on your heels.
Exhale through the mouth and tuck your tailbone. Push off both hands on heels
as you lift your tucked tailbone upward and press your hips forward.
Don’t arch your neck backward into the full camel compensation pose. Keep this
as a mobility drill.
Inhale through the nose as you sit down and arch the lower back to return to
seated kneeling position.
18
Lifting Table
From a seated position, sit with your hands slightly behind your seat. Turn your fingers
toward your heels, lock your elbows, press your shoulders down to lift your seat off the
ground.
Pull with your heels, feet shoulder width apart, until you gain the crab position. Keep your
shoulders pressing down into the ground, elbows locked the entire time.
From flat foot drive, keep pressing your palms into the ground, as you lift your hips high to
full extension with an exhale through the mouth. Keep pinching your knees toward one
another to keep shins parallel to each other.
Avoid arching the neck, and instead, imagine your spine lengthening from the top of your
head to your tailbone. Don’t press higher than you do not feel pain. If you feel any pins and
needs in the shoulders, don’t lift your hips as high. Imagine lifting your chest up to the sky
and retracting your shoulder blades together.
Inhale through the nose as you begin to sit down, and then exhale as you press back to
the original position, but with only heels and palms in contact.
19
Prayer Shoulder Plyo
Begin with your hands at your side, and circle both arms elbows locked
behind you as far as you can go without bending forward, without any
pain, and without any pins and needles.
Circle arms behind and upward as far out to the side as necessary to avoid
pain.
When arms are overhead, bend the elbows, and begin moving the elbows
toward one another, and touch your hands together without clasping
fingers; palms flat.
Bring forearms touching together, and pull both elbows down in front of
you toward your navel.
Exhale through the mouth as sharp as you bring your forearms down
quickly.
Control the momentum behind you and avoid snapping your elbows to
hyperextension. The momentum serves only on forward and downward.
Don’t include any momentum backward and upward.
Inhale through the nose as you move backward again under control.
20
Prone Shoulder Circle
Lie on the ground with your arms overhead.
Interlace your fingers and thumb, releasing your index
fingers, like the Gunslinger mobility drill.
Roll to one side and with elbows locked the entire range,
bring both arms down between legs.
Exhale through the mouth as you gently, roll back over both
elbows, and lift hips high.
Move lips to mat, to ensure neck safety; avoid placing your
chin on the mat instead, if you have any neck issues.
Once both shoulders touch evenly to the ground, shift to the
opposite side, releasing both arms.
Circle both arms back overhead to the beginning position.
Inhale through the nose, before rotating in alternating semi
circles.
21
Rocking Shin Lunge
Kneel down and step forward with one foot, heel down.
Sit back onto the instep of your foot, or as low as your hip and knee health allow.
Put the toes of the front leg down on the ground and pull with the sole of the foot
to move into a shin lunge.
Tuck the tailbone. Drive off of back knee, and keep two hips in one line. Avoid the
back leg hip turning outward.
Exhale through the mouth into the maximum depth.
Sit back and release, inhaling through the nose before you repeat.
22
Rolling Shoulder Blade
Keep elbows close to ribs.
Lift one shoulder as high as possible, and then rotate it over and forward,
winging the shoulder blade upward.
Exhale as you go as far forward as possible, and then press the shoulder
downward toward your hip, depressing the shoulder blade as low as possible.
Keep rolling the shoulder blade back, tipping it backward.
Once you’ve mastered the movement with one shoulder, practice doing both
simultaneously but asymmetrically: as one drops the other lifts, etc.
23
Shinbox Switch
Sit down, lean back and place both hands on the ground. Drop both knees to
one side.
Lean back as far as you must to keep both heels on the ground and both sitsbones on the ground. Avoid rotating the lower back and lifting the hip off the
ground. If you cannot keep the hip down, don’t let your knees go lower than you
can keep the sits-bones in contact with the ground.
Exhale through the mouth.
Inhale through the mouth as you switch sides.
24
Shirt Ripping
Starting with both forearms held at a diagonal to your chest, bring both elbows
backward. Avoid arching at the spine. Don’t bring your elbows back farther than
you can avoid arching.
Exhale through the mouth.
Don’t extend your elbows. Keep them bent through the full range of motion. Use
the back of your elbows as the guide to move through the range.
Accelerate only as rapid as your shoulders are prepared to exhale without
discomfort. Slow is fine.
Inhale through the nose when you move your arms in front, but this time switch
the diagonal line so instead of right elbow higher, your left elbow is now the top.
25
Shoulder Screw
Standing with both arms straight outward parallel to the ground, elbows locked,
inhale one shoulder elevated to your neck and ear without changing the angle of
your head.
Exhale as you rotate the shoulder forward and downward. Turn slightly at the hip
and waist, only far enough the get the full range of the shoulder. If your shoulder
doesn’t rotate lower, don’t bend or twist more.
Keep arms parallel to the floor and on your deepest exhale through the mouth,
while shoulders are rotated, one back one front, reach in opposite directions,
hands reaching in two different directions, to wring out the shoulder girdle like a
washcloth.
Inhale through the nose as you untwist, unbend and unrotate, before you exhale
into the opposite shoulder screw.
26
Side Shoulder Cast
Standing, twist your torso, and elevate your shoulder blade. Exhale through the
mouth as you twist.
Lift your elbow and extend it until your wrist aligns, from shoulder to elbow to
wrist, in one line. Allow your hand and fingers to wave outward loosely, but with
control.
Drop elbow to waist at the end of the motion.
Rotate and twist the opposite direction. You won’t need to inhale through the
nose as you’ll be passively inhaling from one lung siphoning to the other in this
twisting motion, like wringing out a wet washcloth.
27
Sit-Thru Stretch
Beginning on all fours, sit one leg through perpendicular (at a right angle) to your
torso, and extend the top leg straight in line with your torso.
Lock both knees if possible and point the toes.
Place the forearms and forehead gently to the ground before continuing.
Exhale through the mouth as you rotate the top hip down to the inner thigh of the
bottom leg. Rotate the instep of the top foot down to the floor.
Inhale through the nose as you slowly unwind the hip upward.
Move from forearms to hands. As you press upward, free your underside leg to
return to all fours.
Repeat in opposite direction
28
Spinal Rotation
Standing tilt the spin to one side, with the neck completely relaxed, like a ball at
the end of a chain.
Exhale through the mouth as you lower to the front. Soften the knees, let the
shoulders roll over, and the head hang free with gravity.
Continue moving to the opposite side, by pressing the hip under the torso on the
leg in the direction you rotate. Allow yourself to tilt folding over to the opposite
side of your original direction.
Inhale through the nose as you come to standing.
Exhale through the mouth as you press both hips forward, tucking the tailbone
and squeezing the glutes, leaning backward. Release the head, and allow the
neck to surrender backward without stretching with force. Allow gravity to carry
the neck backward. If you feel any pins and needs, sharp pains or vulnerability,
sit slowly out of this and do not go that deep. Shave off the tension one microlayer at a time.
Continue circling around the original side tilt.
29
Standing Bow Pulling
Begin standing and grab the ankle of your lifting leg.
With your opposite hand pull one knee to chest. Lift upward, pulling thigh to
belly, knee to chest, while standing tall and not slouching forward. Bring the leg
to you, not your spine to the leg.
Exhale through the mouth.
Drop the knee releasing with your opposite hand, but holding your ankle.
When the knee aligns with the opposite, kick into your instep, and extend both
hips forward to full range. Exhale through the mouth.
Inhale through the nose as you create a lap and flex at the hip bending the knee
upward toward your chest again.
30
Tripod Overhead
Begin in one arm crab position, fingers pointed away from your feet, arm in line
with your spine. Rear elbow locked, squeeze tricep, and press palm into the
ground, to keep your shoulder packed down. Top elbow begins between your
knees, forearm perpendicular to the ground.
Exhale through the mouth as you pinch knees together to keep shins parallel, and
lift hips to extension. Keep your heels down! Press harder with the hip on the
same side as your posting arm to keep to hips in one line parallel to the ground,
facing the sky.
Keep exhaling while you rotate at the torso, until your two shoulders make one
line with both elbows locked. Reach elbow locked overhead, and release the neck
no tension. Make sure to pull the bottom shoulder packed tightly; avoid shrugging
your shoulder to neck.
Inhale through the nose as you sit down, bringing top elbow back to your
centerline between your knees. Place your arm behind you as you slowly open
your chest, switch hands, elbow between knees in opposite tripod position.
31
Twisting Lunge
Stand with feet shoulders width.
Step forward into a tactical lunge, knees bent at two 90 degree angles. Maintain
shoulders width stance in lunge.
Exhale and rotate at the mid-back. Your hips lock in the lunge, so you cannot
rotate lumbar spine unless the forward knee drops outward. Keep forward knee
above the foot to ensure your lower back stability in the twist.
Twist without acceleration until your two shoulder align parallel with the direction
of your lunge.
Stand tall, spine perpendicular to the ground. Don’t hunch over to give the
illusion of greater twist.
Untwist and return back to standing shoulders width. Inhale through the nose,
before you exhale through the mouth into the opposite stepping lunge.
32
Windshield Wiper
Sitting on the ground, knees bent and feet flat, reach behind with your hands
until you comfortably can keep your feet flat.
Drop one knee inside as low as you can without lifting the heel or breaking
contact of your sits-bone from the floor.
If you feel any discomfort on the inside of your knee, you’re forcing too hard.
Allow this to be passive with gravity and only drop as far as you can
mechanically stay sits-bone down and heel down.
Keep your opposite knee above the ankle, to prevent it from dropping to the
outside and releasing the internal rotation on the mobile leg.
Exhale through the mouth as you drop inside. Inhale through the nose as you
return to seated.
33