Marines TV

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will hold the bar at mid-thigh with hands slightly wider then shoulder width and an over hand grip. Their feet will be hip width apart. Execution: The Marine will hinge at the hip until the bar is just above the knee cap. In one motion they will forcefully extend the hips, knees, and ankles. At the top of the motion they will shrug their shoulders as high as they can. When viewed from the side the hips, knees, and ankles should all be fully extended and in a straight line. Due to the explosive nature of the movement the torso may be slightly behind the hips. Common Mistakes: - Pulling with the arms - Moving too slow - Not triple extending

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will stand facing a box with their feet hip width apart and toes 4 to 6 inches away from the front edge. Execution: The Marine will hinge at the hips and in one powerful movement from the bottom drive the arms and extend the hips in an upward motion. They will land on top of the box with their whole foot and again break at the hips and knees to absorb the force of the landing. The Marine will step back down off the box and repeat for the prescribed number of repetitions. Common Mistakes: - Not landing with feet all the way on box - Not absorbing force on 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 standing on top of the box with their toes on the edge. Execution: The Marine will step off the box with one leg as if they were “walking off a plank”. They will land on the deck giving at the hips and knees to absorb the impact of the landing. From the bottom position they will jump straight up as high as they can. Common Mistakes: - Not landing with both feet at same time - Spending too much time at bottom of landing

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will start standing on top of the box with their toes on the edge. Execution: The Marine will step off with one leg like they are “walking off the plank”. They will land on the deck giving at the hips and knees to absorb the impact of the landing. From the bottom position the Marine will jump straight up and when they land will sprint out 25yds. Common Mistakes: - Not landing with both feet at same time - Landing with feet not side by side - Spending too much time at bottom of landing - Not giving and hips and knees

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will stand facing the anchor point with the TRX at mid-length and their arms bent at their sides. They will place tension in the TRX by slightly leaning back. Execution: The Marine will balance on one leg and jump laterally as far as they can, crossing the opposite leg behind the landing leg and giving with the hips and knees to absorb the impact. They will keep their chest up and soon as they land, jump in the opposite direction. Common Mistakes: - Dropping the chest - Spending too much time on deck - Not giving with the hips and knees on impact

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will place the TRX at mid-length and in single handle mode. They will stand with their back to the TRX, facing away from the anchor point. The Marine will place one foot into the foot cradle so only one foot is on the ground. They will stand tall with feet, hips and shoulders positioned in a straight line. Execution: The Marine will lower their body into a lunge position while pressing the suspended leg back. They will ensure the knee of the weight-bearing leg does not go beyond the toe. The Marine will alternate the arms swing mimicking a sprinting technique. From the bottom the Marine will drive off the forward leg trying to jump as high as possible. Common Mistakes: - Dropping the chest - Not giving with the hip and knee during landing.

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. The Marine will squat down and place their hands on the outside of their ankles. Execution: The Marine will jump up as high as they can. While traveling up the Marine will swing their arms out to their sides and spread the legs as far apart as they can. Before landing they will snap their arms back to their sides and get their feet back together. The Marine will land softly breaking at the hips and knees while dropping back down into the 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 – Lats, Abdominals Preparation: The Marine will start standing with their feet in a staggered stance and a med ball held with both hands at the center of the chest. Execution: The Marine will give at the hips, keeping the chest up, and jump as high as possible. In the air the Marine will switch which foot is in the forward position. When they land they will give at the hips and knees and slam the med ball to the outside of the forward leg. They will catch the med ball on the rebound, jump at the same time, and in the air switch which leg is forward again. They will give at the hips and knees and slam the med ball to the outside of that leg. Common Mistakes: - Not giving at the hips - Dropping the chest during the slam

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 high as they can and land in a split squat position dropping the hips toward the deck, keeping the chest up. From the bottom position they will jump up while alternating the forward foot. When landing they will lower the hips toward the deck and keep chest up. From the bottom position the Marine will jump and land in a squat position with feet hip width apart, dropping the hips toward the deck and keeping the chest up. Common Mistakes: - Landing on a locked out knee - Not absorbing the force of the landing - Staying on the toes - Dropping the chest