Marines TV

565393

Force Fitness Instructor Course Video

This video describes the type of training Marines will receive at Force Fitness Instructor Course, as well as the roll and capabilities of the Force Fitness Instructors at their units.

Oct. 19, 2017

2:43

FFDUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTFFIT

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Force Fitness Instructor Course Video

Oct. 19, 2017 | 2:43

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Force Fitness Instructor Course Video

Oct. 19, 2017 | 2:43

558602

Thrust

Dynamic Warm-up Dynamic Mobility Preparation: The Marine will start in a push-up position. Execution: The Marine will bring their knees up to their chest, keeping the back flat and the head neutral. Once their feet hit the deck, they will immediately return back to the starting position then repeat. Common Mistakes: - Not keeping the palms flat on the deck

July 11, 2017

0:22

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTDYNAMIC MOBILITY

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Thrust

July 11, 2017 | 0:22

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Thrust

July 11, 2017 | 0:22

558601

Squat Drops

Dynamic Warm-up Dynamic Mobility Preparation: The Marine will start in the standing position with their feet hip width apart. Execution: The Marine will raise up onto their toes then quickly drop into a squat. From the bottom they will stand up and return to the starting position. Common Mistakes: - Bottoming out in the squat and losing the curve of the lower back.

July 11, 2017

0:20

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTDYNAMIC MOBILITY

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Squat Drops

July 11, 2017 | 0:20

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Squat Drops

July 11, 2017 | 0:20

558599

Split Squat Drops

Dynamic Warm-up Dynamic Mobility Preparation: The Marine will start in the standing position with their feet together. Execution: The Marine will drop into a lunge, keeping the knee over the ankle, the front foot flat, and the rear knee off of the deck. In one motion, they will jump back to the starting position and repeat the movement on the other side. Common Mistakes: - Allowing the rear knee to hit the deck

July 11, 2017

0:24

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTDYNAMIC MOBILITY

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Split Squat Drops

July 11, 2017 | 0:24

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Split Squat Drops

July 11, 2017 | 0:24

558593

Speed Skaters

Dynamic Warm-up Dynamic Mobility Preparation: The Marine will start in the standing position with feet shoulder width apart. Execution: The Marine will bend at the knees and lean slightly forward with a straight back. They will jump to the right, landing on the right leg. The left leg will come near their right ankle, but the left foot should not touch the deck. The Marine will then jump to the left, landing on the left leg and bringing the right leg near the left ankle while prevent the right foot from touching the deck. They should swing the arm while performing this movement to help maintain balance. Common Mistakes: - Not driving side to side far enough - Letting the back foot touch

July 11, 2017

0:35

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTDYNAMIC MOBILITY

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Speed Skaters

July 11, 2017 | 0:35

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Speed Skaters

July 11, 2017 | 0:35

558590

Side Slide w/Arm Swing

Dynamic Warm-up Transit Mobility Preparation: The Marine will start standing with feet hip width apart. Execution: The Marine will side shuffle, letting their arms swing free and cross over in front of them and overhead. They should keep their arms loose throughout the movement. Common Mistakes: - Turning the hips

July 11, 2017

0:19

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTTRANSIT MOBILITY

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Side Slide w/Arm Swing

July 11, 2017 | 0:19

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Side Slide w/Arm Swing

July 11, 2017 | 0:19

558579

Lateral Skip

Dynamic Warm-up Transit Mobility Preparation: The Marine will start standing tall with feet shoulder width apart. Execution: The Marine will skip laterally while maintaining feet in a shoulder width stance. The toes and shoulders should face forward throughout the movement with no crossing of the feet. Common Mistakes: - Crossing the feet - Narrowing the stance

July 11, 2017

0:19

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTTRANSIT MOBILITY

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Lateral Skip

July 11, 2017 | 0:19

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Lateral Skip

July 11, 2017 | 0:19

558578

Lateral Shuffle

Dynamic Warm-up Transit Mobility Preparation: The Marine will start in an athletic position with the hips low and the chest up. Execution: The Marine will maintain the athletic position while traveling laterally, pushing off the back foot and trying to keep their feet the same distance apart the whole time. Common Mistakes: - Rotating the foot of the lead leg out - Clicking the heels together

July 11, 2017

0:20

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTTRANSIT MOBILITY

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Lateral Shuffle

July 11, 2017 | 0:20

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Lateral Shuffle

July 11, 2017 | 0:20

558575

Lateral Cross-over Skip

Dynamic Warm-up Transit Mobility Preparation: The Marine will start standing tall. Execution: The Marine will skip laterally, crossing one foot in front of the other. The shoulders and toes should be facing forward throughout the movement. Common Mistakes: - Not keeping the hips square and turning them in the direction of travel.

July 11, 2017

0:19

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTTRANSIT MOBILITY

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Lateral Cross-over Skip

July 11, 2017 | 0:19

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Lateral Cross-over Skip

July 11, 2017 | 0:19

558574

High Knees

Dynamic Warm-up Transit Mobility Preparation: The Marine will start standing tall. Execution: The Marine will alternate raising one knee at a time to hip height. The arms will be moving in opposition with the legs. Common Mistakes: - Feet moving to slow - Not getting the knee to hip height

July 11, 2017

0:17

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTTRANSIT MOBILITYTTRANSIT MOBILITY

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High Knees

July 11, 2017 | 0:17

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High Knees

July 11, 2017 | 0:17

558565

Frog Thrust

Dynamic Warm-up Dynamic Mobility Preparation: Preparation: The Marine will start in the push-up position. Execution: The Marine will bring both feet up to the outside of their hands, sinking into a deep squat. Once both feet touch the deck, they will kick both legs back to the starting position. Common Mistakes: - Not getting the feet flat

July 11, 2017

0:21

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTDYNAMIC MOBILITY

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Frog Thrust

July 11, 2017 | 0:21

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Frog Thrust

July 11, 2017 | 0:21

558562

Eight Count Body Builders

Dynamic Warm-up Dynamic Mobility Preparation: The Marine will start in the standing position. Execution: The Marine will squat down and place their hands shoulder width apart in front of them on the deck. They will extend their legs out behind them into the push-up position and then perform a push-up. Still in the push-up position, they will split their legs apart then back together. The Marine will jump their legs up to their chest and stand up, returning to the starting position. Common Mistakes: - Not moving the body parts in the right order.

July 11, 2017

0:29

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTDYNAMIC MOBILITY

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Eight Count Body Builders

July 11, 2017 | 0:29

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Eight Count Body Builders

July 11, 2017 | 0:29

558561

Carioca

Dynamic Warm-up Transit Mobility Preparation: The Marine will start standing tall with their arms extended out the sides and the palms facing up. Execution: The Marine will take a quick step with the left foot behind the right foot. They will bring the right foot over parallel to the left foot, and then will cross the left foot over the right foot, repeating for a designated distance. The movement comes from the hips; the upper body should not rotate. Common Mistakes: - Rotating the upper body

July 11, 2017

0:27

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTTRANSIT MOBILITY

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Carioca

July 11, 2017 | 0:27

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Carioca

July 11, 2017 | 0:27

558560

Carioca w/Knee Drive

Dynamic Warm-up Transit Mobility Preparation: The Marine will start standing tall with their arms extended out the sides and the palms facing up. Execution: The Marine will take a quick step with the left foot behind the right foot. They will bring the right foot over, with a high knee, parallel to the left foot, and then will cross the left foot over the right foot, repeating for a designated distance. The movement comes from the hips; the upper body should not rotate. Common Mistakes: - Not being the knee to hip height

July 11, 2017

0:33

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTTRANSIT MOBILITY

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Carioca w/Knee Drive

July 11, 2017 | 0:33

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Carioca w/Knee Drive

July 11, 2017 | 0:33

558559

Butt-Kickers

Dynamic Warm-up Transit Mobility Preparation: The Marine will start standing tall. Execution: The Marine will bend one leg back at the knee, trying to get the heel as close to the butt as possible while raising the opposite arm at the same time. They will repeat on the other side and alternate. Common Mistakes: - Feet moving to slow - Kicking the lower back instead of under the hip

July 11, 2017

0:18

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTTRANSIT MOBILITY

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Butt-Kickers

July 11, 2017 | 0:18

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Butt-Kickers

July 11, 2017 | 0:18

551863

Walking Quad Stretch

Dynamic Warm-up Muscle Activation Preparation: The Marine will start in the standing position with feet together. Execution: The Marine will bring one leg up in front of them, grasp the ankle, and pull the foot back behind them. They will keep the chest up, the knees together, and hold for a 1 count. The Marine will lower the foot, step forward, and repeat on the opposite side. Common Mistakes: - Winging the knee of the raised leg out to the side - Letting the chest drop forward

June 26, 2017

0:34

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTMUSCLE ACTIVATION

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Walking Quad Stretch

June 26, 2017 | 0:34

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Walking Quad Stretch

June 26, 2017 | 0:34

551862

Walking Lunge

Dynamic Warm-up Muscle Activation Preparation: The Marine will start in the standing position with feet together. Execution: The Marine will step out with one leg and drop the hips toward the deck, keeping the rear leg straight, front knee behind the toe, front foot flat and the chest up. They will step up on the forward leg and repeat with the opposite leg. Common Mistakes: - Not keeping front foot flat - Dropping the chest - Not keeping the back leg long

June 26, 2017

0:36

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTMUSCLE ACTIVATION

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Walking Lunge

June 26, 2017 | 0:36

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Walking Lunge

June 26, 2017 | 0:36

551861

Walking Lunge with Twist

Dynamic Warm-up Muscle Activation Preparation: The Marine will start in the standing position with feet hip width apart. Execution: The Marine will step out with one leg and drop the hips toward the deck, keeping the rear leg straight, front knee behind the toe, front foot flat and the chest up. At the bottom of the lunge, they will twist over the leg that is in front. The Marine will twist back to the center, stand up on the forward leg, and repeat on the other side. Common Mistakes: - Not keeping front foot flat - Turning in the hips

June 26, 2017

0:37

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTMUSCLE ACTIVATION

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Walking Lunge with Twist

June 26, 2017 | 0:37

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Walking Lunge with Twist

June 26, 2017 | 0:37

551860

Walking Lunge with Side Reach

Dynamic Warm-up Muscle Activation Preparation: The Marine will start in the standing position with feet hip width apart. Execution: The Marine will step out with one leg and drop the hips toward the deck, keeping the rear leg straight, front knee behind the toe, front foot flat and the chest up. At the bottom of the lunge, they will reach up with the opposite hand of the forward leg as high as they can and then over. The Marine will step up on the forward leg and repeat on the other side. Common Mistakes: - Not keeping front foot flat - Not reach up before over

June 26, 2017

0:36

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTMUSCLE ACTIVATION

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Walking Lunge with Side Reach

June 26, 2017 | 0:36

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Walking Lunge with Side Reach

June 26, 2017 | 0:36

551857

Walking Lunge Elbow to Instep

Dynamic Warm-up Muscle Activation Preparation: The Marine will start in the standing position with feet hip width apart. Execution: The Marine will step out with one leg and drop the hips toward the deck, keeping the rear leg straight, front knee behind the toe, and the front foot flat. They will place the opposite hand of the leg going forward flat on the deck. The Marine will bring the other elbow inside of the lunged knee. They will return to the starting position then repeat with the opposite leg. Common Mistakes: - Turning in the upper back - Not keeping the back leg long

June 26, 2017

0:37

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTMUSCLE ACTIVATION

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Walking Lunge Elbow to Instep

June 26, 2017 | 0:37

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Walking Lunge Elbow to Instep

June 26, 2017 | 0:37

551854

Walking Leg Cradle

Dynamic Warm-up Muscle Activation Preparation: The Marine will start in the standing position with feet hip width apart. Execution: The Marine will bring one leg up, holding the ankle with one hand and placing the other on the knee. They will slightly pull up at the ankle and push down on the knee while at the same time keeping the foot of the standing leg flat on the deck. The Marine will lower the raised leg and step onto that leg. They will bring the other leg up and repeat the exercise. Common Mistakes: - Dropping the chest

June 26, 2017

0:35

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTMUSCLE ACTIVATION

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Walking Leg Cradle

June 26, 2017 | 0:35

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Walking Leg Cradle

June 26, 2017 | 0:35

551850

Walking Knee Hug

Dynamic Warm-up Muscle Activation Preparation: The Marine will start in a standing position with their feet hip width apart. Execution: The Marine will bring one knee up and grasp it with both hands, pulling it up to the chest while keeping the foot of the standing leg flat on the deck. The Marine will lower the raised and step onto that leg. Then they will bring the opposite knee up to the chest. Common Mistakes: - Dropping the chest - Not dorsi-flexing the foot - Letting the hips roll under

June 26, 2017

0:29

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTMUSCLE ACTIVATION

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Walking Knee Hug

June 26, 2017 | 0:29

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Walking Knee Hug

June 26, 2017 | 0:29

551848

Trunk Twists

Dynamic Warm-up General Mobility Preparation: The Marine stands tall, feet hip width apart, and the arms extended out to the sides of their body. Execution: Keeping the shoulders over the hips, the Marine will rotate their trunk, pivoting on the foot they are twisting away from. They will then rotate to the opposite direction, pivoting on the opposite foot. Common Mistakes: - Not keeping the shoulders over the hips - Not flaring the heel

June 26, 2017

0:28

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

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Trunk Twists

June 26, 2017 | 0:28

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Trunk Twists

June 26, 2017 | 0:28

551847

Trunk Flexion and Extension

Dynamic Warm-up General Mobility Preparation: The Marine will stand tall with their hands on their hips. Execution: The Marine will keep the legs straight as they bend at the hips as far forward as they can without rounding the back. They will then extend backwards at the hips. Common Mistakes: - Rounding in the upper back

June 26, 2017

0:29

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

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Trunk Flexion and Extension

June 26, 2017 | 0:29

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Trunk Flexion and Extension

June 26, 2017 | 0:29

551844

Trunk Circles

Dynamic Warm-up General Mobility Preparation: The Marine will start standing tall with the hands on the hips and feet hip width apart. Execution: The Marine will hinge forward until the chest is parallel to the deck. They will then rotate their trunk in a circular motion, keeping the legs straight. After the designated number of reps is reached, the Marine will reverse the direction of their rotation. Common Mistakes: - Rounding the back

June 26, 2017

0:28

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

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Trunk Circles

June 26, 2017 | 0:28

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Trunk Circles

June 26, 2017 | 0:28

551841

Supine Straight Leg Raise

Supine Straight Leg Raise Dynamic Warm-up General Mobility Preparation: The Marine will start lying on their back on the deck. One foot will be flat on the deck and the other extended. The arms will be extended out to the sides, palms down, and the head on the deck. Execution: The Marine will raise their leg as high as the can while keeping their butt on the deck, the leg straight, and the toe dorsiflexed. They will drop the leg towards the deck quickly, stopping about 2 inches short of hitting their heel on the deck. Common Mistakes: - Not flexing the toe - Hitting the heel on the deck - Letting hips come off the deck

June 26, 2017

0:35

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

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Supine Straight Leg Raise

June 26, 2017 | 0:35

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Supine Straight Leg Raise

June 26, 2017 | 0:35

551838

Supine Leg Overs

Dynamic Warm-up General Mobility Preparation: The Marine will start lying their back with the head on the deck. Their feet will be together and the arms extended out to the sides, palms down. Execution: The Marine will try to touch their foot to the opposite hand while keeping the shoulders flat on the deck. They will alternate legs. Common Mistakes: - Letting shoulders come off the deck - Bending the knee

June 26, 2017

0:31

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

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Supine Leg Overs

June 26, 2017 | 0:31

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Supine Leg Overs

June 26, 2017 | 0:31

551837

Stationary Squat

Dynamic Warm-up General Mobility Preparation: The Marine will start in the standing position with feet shoulder width apart. Execution: The Marine will drop the hips down toward the deck while trying to externally rotate the feet, referred to as “tearing the newspaper,” as they descend. They will keep the chest up and the feet flat on the deck. Driving through the heels, the Marine will return to the starting position Common Mistakes: - Moving to the balls of the feet - Letting the chest fall forward

June 26, 2017

0:27

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

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Stationary Squat

June 26, 2017 | 0:27

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Stationary Squat

June 26, 2017 | 0:27

551833

Stationary Reverse Lunge

Dynamic Warm-up General Mobility Preparation: The Marine will start in the standing position with feet hip width apart. Execution: The Marine will step back with one leg, dropping the hips until they reach a 90 degree bend of the front knee with the front foot flat, knee behind the toe, and chest up. They will drive off the back leg and return to the starting position. Common Mistakes: - Not bending the knee to 90 degrees - Knee in front of the toe - Dropping the chest

June 26, 2017

0:25

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

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https://www.dvidshub.net/video/551833/stationary-reverse-lunge

Stationary Reverse Lunge

June 26, 2017 | 0:25

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Stationary Reverse Lunge

June 26, 2017 | 0:25

551832

Stationary Forward Lunge

Dynamic Warm-up General Mobility Preparation: The Marine will start in the standing position with feet hip width apart. Execution: The Marine will step out with one leg and drop the hips toward the deck while keeping the front foot flat, knee behind the toe, back knee off the deck, and chest up. They will then drive off the front foot and return to the starting position. Common Mistakes: - Moving knee in front of the toe - Dropping back knee to the deck - Dropping the chest

June 26, 2017

0:25

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

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https://www.dvidshub.net/video/551832/stationary-forward-lunge

Stationary Forward Lunge

June 26, 2017 | 0:25

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Stationary Forward Lunge

June 26, 2017 | 0:25

551830

Split Jack Forward

Dynamic Warm-up General Mobility Preparation: The Marine will start with their feet together and hands by their sides. Execution: The Marine will move one foot backward and one forward while crossing their arms over their head like a side straddle hop. Common Mistakes:- Bending the elbows - Not alternating which hand cross in front

June 26, 2017

0:17

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

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Split Jack Forward

June 26, 2017 | 0:17

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Split Jack Forward

June 26, 2017 | 0:17

551828

Spiderman

Dynamic Warm-up Muscle Activation Preparation: The Marine will start in the push-up position. Execution: The Marine will reach the left arm out in front while bringing the right knee up to the right elbow. They will then reach forward with the right arm and bring the left knee up to the left elbow. The Marine will continue to alternate the movement until they have completed the designated distance. Common Mistakes: - Reaching same side arm and leg at same time

June 26, 2017

0:24

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTMUSCLE ACTIVIATION

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https://www.dvidshub.net/video/551828/spiderman

Spiderman

June 26, 2017 | 0:24

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Spiderman

June 26, 2017 | 0:24

551827

Single Leg Balance

Dynamic Warm-up Muscle Activation Preparation: The Marine will start standing tall with hands by their sides. Execution: The Marine will hinge forward at the hips, keeping one foot on the ground and allowing the other to rise straight back. The extended leg should be in line with the hips and the shoulders squared to the deck. The Marine will lower the leg, step forward, and repeat on the other side. Common Mistakes: - Twisting the hips and/or shoulders

June 26, 2017

0:30

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTMUSCLE ACTIVATION

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Single Leg Balance

June 26, 2017 | 0:30

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Single Leg Balance

June 26, 2017 | 0:30

551825

Side Straddle Hops

Dynamic Warm-up General Mobility Preparation: The Marine will stand with their feet together and arms at their sides. Execution: The Marine will hop to their feet outside of hip width and cross their left hand over their right. They will return to the starting position and hop again to outside of hip width, but this time will cross their right hand over the left. Common Mistakes: - Bending the elbows - Not alternating which arm crosses in front

June 23, 2017

0:25

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

https://www.dvidshub.net/video/embed/551825

https://www.dvidshub.net/video/551825/side-straddle-hops

Side Straddle Hops

June 23, 2017 | 0:25

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Side Straddle Hops

June 23, 2017 | 0:25

551824

Scorpions

Dynamic Warm-up General Mobility Preparation: The Marine will start on all fours with hands, knees, and toes in contact with the deck. Execution: Keeping their shoulders square to the deck, the Marine will bring one leg as high as they can while maintaining that 90 degree bend in the knee and the toe dorsiflexed. Common Mistakes: - Twisting the shoulders or hips - Relaxing the toe - Not keeping 90 degree bend in the knee

June 23, 2017

0:23

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

https://www.dvidshub.net/video/embed/551824

https://www.dvidshub.net/video/551824/scorpions

Scorpions

June 23, 2017 | 0:23

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Scorpions

June 23, 2017 | 0:23

551823

Sagittal Leg Swing

Dynamic Warm-up General Mobility Preparation: The Marine can stand tall with one hand on a wall or stable surface. Execution: The Marine will swing one leg as high forward as they can without letting the chest dip backwards, and in one motion swing it back behind them without dipping the chest forward. Common Mistakes: - Allowing the chest to dip

June 23, 2017

0:26

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

https://www.dvidshub.net/video/embed/551823

https://www.dvidshub.net/video/551823/sagittal-leg-swing

Sagittal Leg Swing

June 23, 2017 | 0:26

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Sagittal Leg Swing

June 23, 2017 | 0:26

551420

Long Strider

Dynamic Warm-Up General Mobility Preparation: The Marine will start standing tall with Feet hip width apart. Execution: The Marine will extend opposite arm and leg forward. They will alternate arms and legs while staying in place. Common Mistakes: - Using same side arm and leg

June 23, 2017

0:14

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

https://www.dvidshub.net/video/embed/551420

https://www.dvidshub.net/video/551420/long-strider

Long Strider

June 23, 2017 | 0:14

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Long Strider

June 23, 2017 | 0:14

551418

Lateral Step Squat

Dynamic Warm-up Muscle Activation Preparation: The Marine will start standing with their feet hip width apart. Execution: The Marine will step out laterally and drop into a squat position, keeping the feet flat and the chest up. They will stand back up, bring their feet together, and repeat the movement. Common Mistakes: - Not bring feet tougher before stepping out again

June 23, 2017

0:24

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTMUSCLE ACTIVATION

https://www.dvidshub.net/video/embed/551418

https://www.dvidshub.net/video/551418/lateral-step-squat

Lateral Step Squat

June 23, 2017 | 0:24

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Lateral Step Squat

June 23, 2017 | 0:24

551411

Lateral Squat Wave

Dynamic Warm-up Muscle Activation Preparation: The Marine will start standing with feet shoulder width apart. Execution: The Marine will squat and then step out laterally, maintaining their bodyweight over the trailing leg. As the lead leg extends, they will transition their body weight from the trailing leg to the lead leg. The shoulders and toes will face forward throughout the movement. Once transitioned, the Marine will bring the trailing leg back into the squat position and repeat the movement. Common Mistakes: - Dropping the chest - Not moving load from one leg to the lead leg

June 23, 2017

0:27

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTMUSCLE ACTIVATION

https://www.dvidshub.net/video/embed/551411

https://www.dvidshub.net/video/551411/lateral-squat-wave

Lateral Squat Wave

June 23, 2017 | 0:27

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Lateral Squat Wave

June 23, 2017 | 0:27

551405

Knee to Elbow Push-Up

Dynamic Warm-up General Mobility Preparation: The Marine will start in the push-up position with hands under the shoulders and feet hip width apart. Execution: The Marine will lower their body to the deck and bring their knee up to their elbow, keeping that foot off the deck. While pushing up, they will extend the leg back to the starting position. Common Mistakes: - Dropping the foot to the deck at top of the movement - Not maintaining active plank

June 23, 2017

0:22

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

https://www.dvidshub.net/video/embed/551405

https://www.dvidshub.net/video/551405/knee-elbow-push-up

Knee to Elbow Push-Up

June 23, 2017 | 0:22

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Knee to Elbow Push-Up

June 23, 2017 | 0:22

551398

Knee Circles

Dynamic Warm-up General Mobility Preparation: The Marine will start standing with feet together, knees bent, and hands on the knees. Execution: The Marine will rotate the knees in a clockwise direction while keeping the knees together. Once the designated number of reps are complete, they will rotate the knees in a counter clockwise direction. Common Mistakes: - Letting the feet come off the deck

June 23, 2017

0:26

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

https://www.dvidshub.net/video/embed/551398

https://www.dvidshub.net/video/551398/knee-circles

Knee Circles

June 23, 2017 | 0:26

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Knee Circles

June 23, 2017 | 0:26

551396

Inchworm

Dynamic Warm-up Muscle Activation Preparation: The Marine will start standing tall with hands by their sides. Execution: The Marine will bend at the hips and place the hands flat on the deck, keeping the legs as straight as possible. They will walk the hands out while their hips go up. The Marine will then walk the feet towards the hands until they reach them or the knees start to bend while keeping the hands flat on the deck. They will repeat the movement until they reach the designated distance. Common Mistakes: - Bending the knees - Letting the hips rock when walking out the hands

June 23, 2017

0:40

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTMUSCLE ACTIVATION

https://www.dvidshub.net/video/embed/551396

https://www.dvidshub.net/video/551396/inchworm

Inchworm

June 23, 2017 | 0:40

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Inchworm

June 23, 2017 | 0:40

551395

Hip Adduction

Dynamic Warm-up General Mobility Preparation: The Marine will lay on their side with the top leg bent in front of the body. The bottom arm will be extended above their head with the palm on the deck and the head resting on the arm. Execution: The Marine will raise the bottom leg as high as they can, keeping the foot dorsiflexed. They will return the leg to the deck and repeat. Common Mistakes: - Lifting the head off the arm

June 23, 2017

0:27

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

https://www.dvidshub.net/video/embed/551395

https://www.dvidshub.net/video/551395/hip-adduction

Hip Adduction

June 23, 2017 | 0:27

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Hip Adduction

June 23, 2017 | 0:27

551391

Hip Abduction

Dynamic Warm-up General Mobility Preparation: The Marine will lay on their side with the same side arm extended above their head and the palm on the ground. They will rest their head on that arm. Execution: The Marine will lift their leg while keeping the toes pointed to the deck. They will lower the leg until the toe is slightly above the deck and repeat. Common Mistakes: - Letting head come off the arm - Bending the knee of the moving leg

June 23, 2017

0:26

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

https://www.dvidshub.net/video/embed/551391

https://www.dvidshub.net/video/551391/hip-abduction

Hip Abduction

June 23, 2017 | 0:26

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Hip Abduction

June 23, 2017 | 0:26

551387

Highland Flings

Dynamic Warm-up General Mobility Preparation: The Marine will stand tall with feet hip width apart and the arms extended out to the sides of their body. Execution: The Marine will cross their left arm and left leg over their right arm and right leg. They will then alternate the movement, crossing the right arm and right leg over the left arm and left leg. Common Mistakes: - Not opening the arms and legs far enough apart

June 23, 2017

0:28

FFDDYNAMIC WARM-UPUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTGENERAL MOBILITY

https://www.dvidshub.net/video/embed/551387

https://www.dvidshub.net/video/551387/highland-flings

Highland Flings

June 23, 2017 | 0:28

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Highland Flings

June 23, 2017 | 0:28

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