Marines TV

Gunnery Sergeant Gates conducts proper 3 Way Knee to Wall stretch.

Lower Body Flexibility & Mobility Target Area – Hip Flexors, Quadriceps Preparation: The Marine will stand facing away from the anchor point of the TRX. They will have a handle in each hand with their palms facing forward. Execution: The Marine will step forward with the right leg and drop into a lunge keeping the front knee over the ankle. When they step they will reach up with the left hand pushing against the TRX. The Marine will activate the glute on the left leg to facilitate a better stretch. Common Mistakes: - Slack in the TRX - Not keeping front foot flat on deck

Lower Body Flexibility & Mobility Target Area – Hamstrings Preparation: The Marine will be place the TRX in single handles mode. They will lie flat on the deck and place their right foot in the TRX foot cradle. The Marine will slide their body down until the leg that is in the TRX is straight and a stretch can be felt in the hamstring. Execution: The Marine will press their hands into the deck and engage their abdominals. They will bring the leg that is not in the TRX up as high as they can while maintaining full extension in both legs and hips in contact with the deck. They will hold for a 2 count and return to the starting position. Common Mistakes: - Letting the hips come off the deck - Letting the free leg roll out

Lower Body Flexibility & Mobility Target Area – Hamstring Preparation: The Marine will lay down on the deck face up. They will bring their right or left leg up so that it is at a 90 degrees bend at the hip with the knee also bent to 90 degrees. The Marine will grab the back of the leg with both hands while keeping the shoulders flat on the deck. Execution: The Marine will dorsiflex their foot and extend the knee of the leg that is up as far as they can. They will hold for a 2 count and bend the knee back to 90 degrees. Common Mistakes: - Allowing the opposite knee to bend - Moving the hip below or beyond 90 degrees

Lower Body Flexibility & Mobility Target Area – Calves Preparation: The Marine will start facing a wall with the toes of their right or left foot 4 to 6 inches off the wall. They will place both hands on the wall at shoulder height. Execution: The Marine will keep the front foot flat and both hands on the wall, they will then try to drive the knee forward and touch the knee cap on the wall. They will drive the knee over the big toe, middle toe, and, little toe returning to the neutral position after each one. Common Mistakes: - Letting the heel come up when driving the knee forward - Not being on the ball of the rear foot