Marines TV

Lower Body Flexibility & Mobility Target Area – Adductors, Lower Back Preparation: The Marine will be seated on the deck with the soles of their feet pressed together and the knees dropped to the sides as far as they will comfortably go. Execution: The Marine will activate their abdominals and lean forward at the hips. They will grasp their feet and carefully pull themselves a small way farther forward. Common Mistakes: - Rounding of the back

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will start in the standing position with feet hip width apart and hands behind their heads. Execution: The Marine will jump as high as they can. When landing they will break at the hips and knees to absorb the force of the landing while keeping their chest up. As soon as they land they will repeat the prisoner squat process. Common Mistakes: - Landing on a locked out knee - Not absorbing the force of the landing - Staying on the toes

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will start in the standing position with feet hip width apart. Execution: The Marine will jump as far to their right or left as they can, keeping their hips and shoulders square to the direction they are facing. When the Marine lands they will absorb the force by breaking at the hips and knees while keeping their chest up. As soon as the Marine lands they will try to jump back to their starting position. Common Mistakes: - Landing on a locked out knee - Not absorbing the force of the landing - Staying on the toes

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will stand facing a box or stable surface with one foot placed on top. The foot should be placed on the box so that the heel is completely on the box and the knee and hip are at or slightly below 90 degrees. Execution: The Marine will drive off the leg that is on the box, trying to jump as high as possible while driving the leg on the ground to hip height. The Marine will come down placing the same foot back on top of the box they started with landing softly back to the starting position. Common Mistakes: - Box being too high - Not getting the front foot all the way on box - Rocking the body back and forth