26 The TACFIT26 Flip Chart
TACFIT® Tactical Fitness Systems The Official TACFIT26 Flip Chart Scott Sonnon, Chief Operations Officer Copyright 2013 by RMAX International All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews. For information address: RMAX International P.O. Box 501388 Atlanta, GA 31150 Website: WWW.RMAXINTERNATIONAL.COM Email comments and questions to:
[email protected]
TACFIT® is a registered trademark of Sconik International LLC. 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. LEGAL STATEMENT: When purchasing equipment, or any other products from RMAX International, the purchaser understands the risks associated with using this kind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with following instructions from other products, and agrees not to hold RMAX International, as well as any officers, members, employees, assistants, volunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible for injuries, maintenance, and/or supervision.
ATTENTION: Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the process introduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damages arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercise device. Do not use if you have an injury, or are experiencing pain or inflammation in parts of your body without first consulting your doctor. Use 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 injury. IMPORTANT: Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT to ensure their proper and safe use.
TAcfIT26
Qual warmup mobility
workout exercise
compensation cooldown
knee circle
lunge Raise Tactical front lunge Tactical rear lunge
pigeon
Mobility Manual Page 15
backstroke
Compensation Manual Page 15
knee ellipse plank pull knee plank pull
Mobility Manual Page 04
hip hurdle
Compensation Manual Page 06
sit thru hip sit thru knee sit thru extension
Mobility Manual Page 11
hitchhiker
tactical pushup knee tactical pushup screwing pushup
Mobility Manual Page 29
drill bit hold
Compensation Manual Page 07
Hollow Body crunch spinal rock basic spinal rock pike
Mobility Manual Page 08
spinal rotation
forearm frog
Compensation Manual Page 12
Mobility Manual Page 12
gunslinger
downward facing dog
shoulder bridge
Compensation Manual Page 20
table lift tripod vertical tripod overhead
standing sidebend
Compensation Manual Page 26
TAcfIT26
regression
recruit
instructor
20/10x8+60
Qual
Rear Lunge
pull plank
Qual Manual Page 19
Qual Manual Page 20
Front Lunge
plank pull knee
Qual Manual Page 12
Qual Manual Page 13
Lunge Raise
knee ellipse
Qual Manual Page 05
Qual Manual Page 06
sit thru extension
screwing pushup
spinal rock pike
tripod overhead
Qual Manual Page 21
Qual Manual Page 22
Qual Manual Page 23
Qual Manual Page 24
sit thru knee
Qual Manual Page 14
sit thru hip
Qual Manual Page 07
Tactical pushup
Qual Manual Page 15
tactical pushup knee
Qual Manual Page 08
spinal rock basic
Qual Manual Page 16
Hollow Body Crunch
Qual Manual Page 09
tripod vertical
Qual Manual Page 17
table lift
Qual Manual Page 10
TAcfIT26 Al p h a
A
warmup mobility
workout exercise
compensation cooldown
hitchhiker
clubbell two-handed swipe
seal
Mobility Manual Page 12
twisting lunge
Mobility Manual Page 32
backstroke
Compensation Manual Page 16
ring/strap single row double row lawnmower extension
twisted lunge
jump-up commando chin-up pull-up
downward facing dog
Mobility Manual Page 04
knee to chest push kick
Mobility Manual Page 16
Compensation Manual Page 29
Compensation Manual Page 06
box step-up hop-up hop-up ball squat hop-over parallel squat
upward facing dog
Compensation Manual Page 30
TAcfIT26 Al p h a Level 4 Level 3 Level 2
Beta gamma delta
Level 1
alpha
20/10x8+60
A
clubbell two-handed swipe 45 lbs
ring/strap extension
Exercise Manual Page 05
Exercise Manual Page 14
clubbell two-handed swipe 35 lbs
ring/strap lawnmower
Exercise Manual Page 05
Exercise Manual Page 13
clubbell two-handed swipe 25 lbs
ring/strap single row
Exercise Manual Page 05
Exercise Manual Page 12
clubbell two-handed swipe 15 lbs
ring/strap double row
Exercise Manual Page 05
Exercise Manual Page 11
pull-up
Exercise Manual Page 80
chin-up
Exercise Manual Page 79
commando
Exercise Manual Page 78
jump-up
Exercise Manual Page 77
box hopover parallel squat
Exercise Manual Page 27
box hop-up ball squat
Exercise Manual Page 26
box hop-up
Exercise Manual Page 25
box step-up
Exercise Manual Page 24
TAcfIT26 b ravo
b
warmup mobility
workout exercise
compensation cooldown
rolling shoulder blade
kettlebell deadlift goblet clean goblet squat goblet throw
sleeping warrior
parallette / box knee press forward ellipse backward ellipse swing plank
locust
Mobility Manual Page 23
inside shoulder circle
Mobility Manual Page 14
leg swing
leg thread bear kong ape
Mobility Manual Page 17
Prayer Shoulder Plyo
Mobility Manual Page 20
Compensation Manual Page 21
Compensation Manual Page 14
king dancer basic
Compensation Manual Page 13
clubbell gama cast
standing backbend
Compensation Manual Page 24
TAcfIT26 b ravo Level 4
alpha
4/1x4
kettlebell goblet throw
Level 3
Beta
Exercise Manual Page 40
kettlebell goblet squat
Level 2
gamma
Exercise Manual Page 39
kettlebell goblet clean
Level 1
delta
Exercise Manual Page 38
kettlebell two handed deadlift
Exercise Manual Page 37
parallette / box press swing plank
Exercise Manual Page 32
parallette / box press backward ellipse
Exercise Manual Page 31
parallette / box press forward ellipse
Exercise Manual Page 30
parallette / box press knee press
Exercise Manual Page 29
b ape
Exercise Manual Page 48
kong
Exercise Manual Page 47
bear
Exercise Manual Page 46
leg thread
Exercise Manual Page 45
clubbell gama cast 45 lbs
Exercise Manual Page 06
clubbell gama cast 35 lbs
Exercise Manual Page 06
clubbell gama cast 25 lbs
Exercise Manual Page 06
clubbell gama cast 15 lbs
Exercise Manual Page 06
TAcfIT26 charlie
c
warmup mobility
workout exercise
compensation cooldown
hindu push-up
clubbell shoulder park squat
upward facing dog
Mobility Manual Page 10
sit-thru stretch
Mobility Manual Page 28
side shoulder cast
Mobility Manual Page 27
Compensation Manual Page 30
quad press basic gecko base switch continuous base switch alternating ring/strap knee press swoop rocca roll-out
dying warrior
Compensation Manual Page 08
camel
Compensation Manual Page 04
TAcfIT26 charlie Level 4
alpha
emotm
clubbell shoulder park squat 45 lbs 5 l / 5 r
Level 3
Beta
Exercise Manual Page 07
clubbell shoulder park squat 35 lbs 5 l / 5 r
Level 2 Level 1
delta
gamma
Exercise Manual Page 07
clubbell shoulder park squat 25 lbs 5 l / 5 r
base switch alternating 5 l / 5 r
Exercise Manual Page 52
base switch continuous 5 l / 5 r
Exercise Manual Page 51
gecko 5 l / 5 r
c ring/strap roll out 5
Exercise Manual Page 18
ring/strap rocca press 5
Exercise Manual Page 17
ring/strap swoop 5
Exercise Manual Page 07
Exercise Manual Page 50
Exercise Manual Page 16
clubbell shoulder park squat 15 lbs 5 l / 5 r
quad press basic 5
ring/strap knee press 5
Exercise Manual Page 07
Exercise Manual Page 49
Exercise Manual Page 15
TAcfIT26 d e lta
d
warmup mobility
workout exercise
compensation cooldown
rocking shin lunge
front lunge rear lunge jump switch airborne lunge
shin lunge
Mobility Manual Page 22
hollow body crunch
Mobility Manual Page 13
frog leg swim
Compensation Manual Page 19
spinal rock basic pike straddle knee drop
shoulder bridge
mountain climber burpee tadpole sprawl quad hop sprawl
wind removing
Mobility Manual Page 07
windshield wiper
Mobility Manual Page 33
Compensation Manual Page 20
Compensation Manual Page 31
kettlebell figure eight
seated spinal twist
Compensation Manual Page 17
TAcfIT26 d e lta Level 4
alpha
amrap
airborne lunge 21
Level 3 Level 2
gamma delta
Level 1
Beta
Exercise Manual Page 75
jump switch 21
spinal rock knee drop 13
Exercise Manual Page 56
spinal rock straddle 13
Exercise Manual Page 74
Exercise Manual Page 55
rear lunge 21
spinal rock pike 13
Exercise Manual Page 73
Exercise Manual Page 54
front lunge 21
Exercise Manual Page 72
spinal rock basic 13
Exercise Manual Page 53
d quad hop sprawl 8
Exercise Manual Page 60
tadpole sprawl 8
Exercise Manual Page 59
burpee 8
Exercise Manual Page 58
mountain climber 8
Exercise Manual Page 57
kettlebell figure eight 32 kgs 5
Exercise Manual Page 41
kettlebell figure eight 24 kgs 5
Exercise Manual Page 41
kettlebell figure eight 16 kgs 5
Exercise Manual Page 41
kettlebell figure eight 8 kgs 5
Exercise Manual Page 41
TAcfIT26 echo
e
warmup mobility
workout exercise
compensation cooldown
lifting camel
medicine ball neck squat shotput floor slam jump throw
standing forward fold
quad press basic forward ellipse hopping clapping
floor bow pull
Mobility Manual Page 18
shirt ripping
Mobility Manual Page 25
twisting lunge
Compensation Manual Page 25
Compensation Manual Page 09
twisted lunge
Mobility Manual Page 32
ring/strap single row double row lawnmower extension
Prayer Shoulder Plyo
clubbell gama cast
standing backbend
Mobility Manual Page 20
leg swing
Mobility Manual Page 17
Compensation Manual Page 29
Compensation Manual Page 24
leg thread bear kong ape
king dancer basic
Compensation Manual Page 13
TAcfIT26 echo Level 4 Level 3 Level 2
Beta gamma delta
Level 1
alpha
[90/30x5]2
e
medicine ball jump throw
quad press clapping
ring/strap extension
Exercise Manual Page 85
Exercise Manual Page 63
Exercise Manual Page 14
medicine ball floor slam
quad press hopping
ring/strap lawnmower
Exercise Manual Page 84
Exercise Manual Page 62
Exercise Manual Page 13
quad press forward ellipse
ring/strap single row
Exercise Manual Page 83
Exercise Manual Page 61
Exercise Manual Page 12
medicine ball neck squat
quad press basic
ring/strap double row
Exercise Manual Page 82
Exercise Manual Page 49
Exercise Manual Page 11
medicine ball shotput
clubbell gama cast 45 lbs
Exercise Manual Page 06
clubbell gama cast 35 lbs
Exercise Manual Page 06
clubbell gama cast 25 lbs
Exercise Manual Page 06
clubbell gama cast 15 lbs
Exercise Manual Page 06
ape
Exercise Manual Page 48
kong
Exercise Manual Page 47
bear
Exercise Manual Page 46
leg thread
Exercise Manual Page 45
TAcfIT26 foxtrot
f
warmup mobility
workout exercise
compensation cooldown
backstroke
jump-up commando chin-up pull-up
downward facing dog
Mobility Manual Page 04
handcuff
Compensation Manual Page 06
kettlebell push press
Mobility Manual Page 09
knee to chest push kick
Mobility Manual Page 16
Windshield Wiper
Mobility Manual Page 33
clasped hand forward fold
Compensation Manual Page 05
box step-up hop-up hop-up ball squat hop-over parallel squat
upward facing dog
clubbell clockwork squat
triangle
Compensation Manual Page 30
Compensation Manual Page 28
TAcfIT26 foxtrot Level 4
alpha
afaP/T
pull-up 50
Level 3
Beta
Exercise Manual Page 80
chin-up 50
Level 2
gamma
Exercise Manual Page 79
commando 50
Level 1
delta
Exercise Manual Page 78
jump-up 50
Exercise Manual Page 77
kettlebell push press 32 kgs 25 R / 25 l
Exercise Manual Page 42
kettlebell push press 24 kgs 25 R / 25 l
Exercise Manual Page 42
kettlebell push press 16 kgs 25 R / 25 l
Exercise Manual Page 42
kettlebell push press 8 kgs 25 R / 25 l
Exercise Manual Page 42
f box hopover parallel squat 50
clubbell clockwork squat 45 lbs 50 r / 50 l
Exercise Manual Page 27
Exercise Manual Page 08
box hop-up ball squat 50
clubbell clockwork squat 35 lbs 50 r / 50 l
Exercise Manual Page 26
Exercise Manual Page 08
box hop-up 50
clubbell clockwork squat 25 lbs 50 r / 50 l
Exercise Manual Page 25
Exercise Manual Page 08
box step-up 50
Exercise Manual Page 24
clubbell clockwork squat 15 lbs 50 r / 50 l Exercise Manual Page 08
TAcfIT26 golf
G
warmup mobility
workout exercise
compensation cooldown
windshield wiper
kettlebell figure eight
seated spinal twist
Mobility Manual Page 33
tripod overhead
Mobility Manual Page 31
hollow body crunch
Mobility Manual Page 13
sit-thru stretch
Mobility Manual Page 28
Compensation Manual Page 17
ring/strap knee to chest feet to bar cradle skinner
shin dancer bridge
spinal rock basic pike straddle knee drop
shoulder bridge
quad press basic gecko base switch continuous base switch alternating
dying warrior
Compensation Manual Page 18
Compensation Manual Page 20
Compensation Manual Page 08
TAcfIT26 golf Level 4
alpha
20/10x8+60 kettlebell figure eight 32 kgs
Level 3
Beta
Exercise Manual Page 41
kettlebell figure eight 24 kgs
Level 2
gamma
Exercise Manual Page 41
kettlebell figure eight 16 kgs
Level 1
delta
Exercise Manual Page 41
kettlebell figure eight 8 kgs
Exercise Manual Page 41
G
ring/strap skinner
spinal rock knee drop
Exercise Manual Page 22
Exercise Manual Page 56
ring/strap cradle
spinal rock straddle
Exercise Manual Page 21
Exercise Manual Page 55
ring/strap feet to bar
spinal rock pike
base switch alternating
Exercise Manual Page 52
base switch continuous
Exercise Manual Page 51
gecko
Exercise Manual Page 20
Exercise Manual Page 54
Exercise Manual Page 50
ring/strap knee to chest
spinal rock basic
quad press Basic
Exercise Manual Page 19
Exercise Manual Page 53
Exercise Manual Page 49
TAcfIT26 h ote l
h
warmup mobility
workout exercise
compensation cooldown
folding shinbox twist
one leg squat: high box Medium box Low Box spinal rock
pigeon
Mobility Manual Page 06
twisting lunge
Mobility Manual Page 32
hindu push-up
ring/strap single row double row lawnmower extension
twisted lunge
clubbell shoulder park squat
upward facing dog
Mobility Manual Page 17
Compensation Manual Page 29
Compensation Manual Page 30
Mobility Manual Page 10
leg swing
Compensation Manual Page 15
leg thread bear kong ape
king dancer basic
Compensation Manual Page 13
TAcfIT26 h ote l Level 4 Level 3 Level 2
Beta gamma delta
Level 1
alpha
4/1x4
h
one leg squat spinal rock
ring/strap extension
clubbell shoulder park squat 45 lbs
Exercise Manual Page 67
Exercise Manual Page 14
Exercise Manual Page 07
ring/strap lawnmower
clubbell shoulder park squat 35 lbs
Exercise Manual Page 66
Exercise Manual Page 13
Exercise Manual Page 07
one leg squat Medium box
ring/strap single row
clubbell shoulder park squat 25 lbs
Exercise Manual Page 65
Exercise Manual Page 12
Exercise Manual Page 07
Exercise Manual Page 46
ring/strap double row
clubbell shoulder park squat 15 lbs
leg thread
Exercise Manual Page 11
Exercise Manual Page 07
Exercise Manual Page 45
one leg squat Low Box
one leg squat high box
Exercise Manual Page 64
ape
Exercise Manual Page 48
kong
Exercise Manual Page 47
bear
TAcfIT26 india
i
warmup mobility
workout exercise
compensation cooldown
shinbox switch
parallel squat ball squat ball of foot squat jump squat
Sphinx
Mobility Manual Page 24
shirt ripping
Compensation Manual Page 22
quad press basic forward ellipse hopping clapping
Mobility Manual Page 25
backstroke
Mobility Manual Page 04
floor bow pull
Compensation Manual Page 09
jump-up commando chin-up pull-up
downward facing dog
Compensation Manual Page 06
TAcfIT26 india Level 4 Level 3 Level 2
Beta gamma delta
Level 1
alpha
emotm
jump squat 15
quad press clapping 10
Exercise Manual Page 71
Exercise Manual Page 63
ball of foot squat 15
quad press hopping 10
Exercise Manual Page 70
Exercise Manual Page 62
ball squat 15
quad press forward ellipse 10
Exercise Manual Page 69
Exercise Manual Page 61
parallel squat 15
Exercise Manual Page 68
quad press basic 10
Exercise Manual Page 49
i pull-up 5
Exercise Manual Page 80
chin-up 5
Exercise Manual Page 79
commando 5
Exercise Manual Page 78
jump-up 5
Exercise Manual Page 77
TAcfIT26 juliet
j
warmup mobility
workout exercise
compensation cooldown
shinbox switch
parallel squat ball squat ball of foot squat jump squat
Sphinx
Mobility Manual Page 24
hollow body crunch
Mobility Manual Page 13
side shoulder cast
Mobility Manual Page 27
sit-thru stretch
Mobility Manual Page 28
Compensation Manual Page 22
spinal rock basic pike straddle knee drop
shoulder bridge
ring/strap knee press swoop rocca roll-out
camel
quad press Basic gecko base switch continuous base switch alternating
Compensation Manual Page 20
Compensation Manual Page 04
dying warrior
Compensation Manual Page 08
TAcfIT26 juliet Level 4
alpha
amrap
base switch alternating 21
Level 3
Beta
Exercise Manual Page 52
base switch continuous 21
Level 2
gamma
Exercise Manual Page 51
gecko 21
Level 1
delta
Exercise Manual Page 50
quad press basic 21
Exercise Manual Page 49
j
jump squat 13
ring/strap roll out 8
spinal rock knee drop 5
Exercise Manual Page 71
Exercise Manual Page 18
Exercise Manual Page 56
ball of foot squat 13
ring/strap rocca press 8
spinal rock straddle 5
Exercise Manual Page 70
Exercise Manual Page 17
Exercise Manual Page 55
ball squat 13
ring/strap swoop 8
spinal rock pike 5
Exercise Manual Page 69
Exercise Manual Page 16
Exercise Manual Page 54
ring/strap knee press 8
spinal rock basic 5
Exercise Manual Page 15
Exercise Manual Page 53
parallel squat 13
Exercise Manual Page 68
TAcfIT26 kilo
k
warmup mobility
workout exercise
compensation cooldown
lifting table
kettlebell twohanded swing
Standing Backbend Clasped Hand
Mobility Manual Page 19
Windshield Wiper
Compensation Manual Page 23
clubbell clockwork squat
Mobility Manual Page 33
floor hip worm
Mobility Manual Page 05
inside shoulder circle
Mobility Manual Page 14
folding shinbox twist
Mobility Manual Page 06
triangle
Compensation Manual Page 28
sandbag deadlift clean clean squat thruster parallette / box knee press forward ellipse backward ellipse swing plank one leg squat: high box Medium box Low Box spinal rock
flying locust
Compensation Manual Page 11
locust
Compensation Manual Page 14
pigeon
Compensation Manual Page 15
TAcfIT26 kilo Level 4
alpha
[90/30x5]2 kettlebell two handed swing 32 kgs
Level 3
Beta
Exercise Manual Page 43
kettlebell two handed swing 24 kgs
Level 2
gamma
Exercise Manual Page 43
kettlebell two handed swing 16 kgs
Level 1
delta
Exercise Manual Page 43
kettlebell two handed swing 8 kgs
Exercise Manual Page 43
clubbell clockwork squat 45 lbs
Exercise Manual Page 08
clubbell clockwork squat 35 lbs
Exercise Manual Page 08
clubbell clockwork squat 25 lbs
Exercise Manual Page 08
clubbell clockwork squat 15 lbs
Exercise Manual Page 08
k sandbag thruster
Exercise Manual Page 90
sandbag clean squat
Exercise Manual Page 89
sandbag clean
Exercise Manual Page 88
sandbag deadlift
Exercise Manual Page 87
parallette / box press swing plank
Exercise Manual Page 32
parallette / box press backward ellipse
Exercise Manual Page 31
parallette / box press forward ellipse
Exercise Manual Page 30
parallette / box knee press
Exercise Manual Page 29
one leg squat spinal rock
Exercise Manual Page 67
one leg squat Low Box
Exercise Manual Page 66
one leg squat Medium box
Exercise Manual Page 65
one leg squat high box
Exercise Manual Page 64
TAcfIT26 lima
l
warmup mobility
workout exercise
compensation cooldown
frog leg swim
mountain climber burpee tadpole sprawl quad hop sprawl
wind removing
Mobility Manual Page 07
lifting camel
Mobility Manual Page 18
hitchhiker
Mobility Manual Page 12
Compensation Manual Page 31
medicine ball neck squat shotput floor slam jump throw
standing forward fold
clubbell two-handed swipe
seal
Compensation Manual Page 25
Compensation Manual Page 16
TAcfIT26 lima Level 4
alpha
afaP/T
quad hop Sprawl 100
Level 3
Beta
Exercise Manual Page 60
tadpole sprawl 100
Level 2
gamma
Exercise Manual Page 59
burpee 100
Level 1
delta
Exercise Manual Page 58
mountain climber 100
Exercise Manual Page 57
medicine ball jump throw 100
l clubbell two-handed swipe 45 lbs 100
Exercise Manual Page 85
Exercise Manual Page 05
medicine ball floor slam 100
clubbell two-handed swipe 35 lbs 100
Exercise Manual Page 84
Exercise Manual Page 05
medicine ball shotput 100
clubbell two-handed swipe 25 lbs 100
Exercise Manual Page 83
Exercise Manual Page 05
medicine ball neck squat 100
clubbell two-handed swipe 15 lbs 100
Exercise Manual Page 82
Exercise Manual Page 05
TAcfIT26 mike
m
warmup mobility
workout exercise
compensation cooldown
knee to chest push kick
box step-up hop-up hop-up ball squat hop-over parallel squat
upward facing dog
medicine ball neck squat shotput floor slam jump throw
standing forward fold
ring/strap single row double row lawnmower extension
twisted lunge
jump-up commando chin-up pull-up
downward facing dog
Mobility Manual Page 16
lifting camel
Mobility Manual Page 18
twisting lunge
Mobility Manual Page 32
backstroke
Mobility Manual Page 04
Compensation Manual Page 30
Compensation Manual Page 25
Compensation Manual Page 29
Compensation Manual Page 06
TAcfIT26 mike Level 4 Level 3
Beta
alpha
20/10x8+60 box hopover parallel squat
Exercise Manual Page 85
Exercise Manual Page 14
box hop-up ball squat
medicine ball floor slam
ring/strap lawnmower
Exercise Manual Page 26
Exercise Manual Page 84
Exercise Manual Page 13
Level 2
gamma
ring/strap extension
Exercise Manual Page 27
box hop-up
Exercise Manual Page 25 Level 1
box step-up
delta
medicine ball jump throw
m
Exercise Manual Page 24
medicine ball shotput
ring/strap single row
Exercise Manual Page 83
Exercise Manual Page 12
medicine ball neck squat
ring/strap double row
Exercise Manual Page 82
Exercise Manual Page 11
pull-up
Exercise Manual Page 80
chin-up
Exercise Manual Page 79
commando
Exercise Manual Page 78
jump-up
Exercise Manual Page 77
TAcfIT26
n ove m b e r
n
warmup mobility
workout exercise
compensation cooldown
lifting camel
medicine ball neck squat shotput floor slam jump throw
standing forward fold
parallette / box knee press forward ellipse backward ellipse swing plank
locust
Mobility Manual Page 18
inside shoulder circle
Mobility Manual Page 14
Windshield Wiper
clubbell clockwork squat
Mobility Manual Page 33
handcuff
Mobility Manual Page 09
Compensation Manual Page 25
Compensation Manual Page 14
triangle
Compensation Manual Page 28
kettlebell push press
clasped hand forward fold
Compensation Manual Page 05
TAcfIT26
n ove m b e r Level 4
alpha
4/1x4 medicine ball jump throw
Level 3
Beta
Exercise Manual Page 85
medicine ball floor slam
Level 2
gamma
Exercise Manual Page 84
medicine ball shotput
Level 1
delta
Exercise Manual Page 83
medicine ball neck squat
Exercise Manual Page 82
parallette / box press swing plank
Exercise Manual Page 32
parallette / box press backward ellipse
Exercise Manual Page 31
parallette / box press forward ellipse
Exercise Manual Page 30
parallette / box knee press
Exercise Manual Page 29
n clubbell clockwork squat 45 lbs
Exercise Manual Page 08
clubbell clockwork squat 35 lbs
Exercise Manual Page 08
clubbell clockwork squat 25 lbs
Exercise Manual Page 08
clubbell clockwork squat 15 lbs
Exercise Manual Page 08
kettlebell push press 32 kgs
Exercise Manual Page 42
kettlebell push press 24 kgs
Exercise Manual Page 42
kettlebell push press 16 kgs
Exercise Manual Page 42
kettlebell push press 8 kgs
Exercise Manual Page 42
TAcfIT26 oscar
o
warmup mobility
workout exercise
compensation cooldown
Prone Shoulder Circle
clubbell two-handed head cast
three leg down dog
Mobility Manual Page 21
tripod overhead
Mobility Manual Page 31
lifting table
Mobility Manual Page 19
Compensation Manual Page 27
ring/strap knee to chest feet to bar cradle skinner
shin dancer bridge
kettlebell twohanded swing
Standing Backbend clasped Hand
Compensation Manual Page 18
Compensation Manual Page 23
TAcfIT26 oscar Level 4 Level 3 Level 2
Beta gamma delta
Level 1
alpha
emotm
clubbell two-handed head cast 45 lbs 5
ring/strap skinner 5
Exercise Manual Page 09
Exercise Manual Page 22
clubbell two-handed head cast 35 lbs 5
ring/strap cradle 5
Exercise Manual Page 09
Exercise Manual Page 21
clubbell two-handed head cast 25 lbs 5
ring/strap feet to bar 5
Exercise Manual Page 09
Exercise Manual Page 20
clubbell two-handed head cast 15 lbs 5
ring/strap knee to chest 5
Exercise Manual Page 09
Exercise Manual Page 19
o kettlebell two handed swing 32 kgs 5 Exercise Manual Page 43
kettlebell two handed swing 24 kgs 5 Exercise Manual Page 43
kettlebell two handed swing 16 kgs 5 Exercise Manual Page 43
kettlebell two handed swing 8 kgs 5 Exercise Manual Page 43
TAcfIT26 pa pa
p
warmup mobility
workout exercise
compensation cooldown
lifting table
kettlebell twohanded swing
Standing Backbend clasped hand
Mobility Manual Page 19
shoulder screw
Compensation Manual Page 23
floor scorpion
Mobility Manual Page 26
parallette / box knee press rocca press planche press shoulder press
Prayer Shoulder Plyo
clubbell gama cast
standing backbend
Mobility Manual Page 20
shirt ripping
Mobility Manual Page 25
Compensation Manual Page 10
Compensation Manual Page 24
quad press basic forward ellipse hopping clapping
floor bow pull
Compensation Manual Page 09
TAcfIT26 pa pa Level 4
alpha
amrap
kettlebell two handed swing 32 kgs 21
Level 3
Beta
Exercise Manual Page 43
kettlebell two handed swing 24 kgs 21
Level 2
gamma
Exercise Manual Page 43
kettlebell two handed swing 16 kgs 21
Level 1
delta
Exercise Manual Page 43
kettlebell two handed swing 8 kgs 21 Exercise Manual Page 43
parallette / box shoulder press 13 Exercise Manual Page 35
parallette / box planche press 13 Exercise Manual Page 34
parallette / box rocca press 13 Exercise Manual Page 33
parallette / box knee press 13
Exercise Manual Page 29
p clubbell gama cast 45 lbs 8
quad press clapping 5
Exercise Manual Page 06
Exercise Manual Page 63
clubbell gama cast 35 lbs 8
quad press hopping 5
Exercise Manual Page 06
Exercise Manual Page 62
clubbell gama cast 25 lbs 8
quad press forward ellipse 5
Exercise Manual Page 06
Exercise Manual Page 61
clubbell gama cast 15 lbs 8
quad press basic 5
Exercise Manual Page 06
Exercise Manual Page 49
TAcfIT26 quebec
q
warmup mobility
workout exercise
compensation cooldown
folding shinbox twist
one leg squat: high box Medium box Low Box spinal rock
pigeon
Mobility Manual Page 06
side shoulder cast
Mobility Manual Page 27
hindu push-up
ring/strap knee press swoop rocca roll-out clubbell two-handed shoulder park squat
Mobility Manual Page 13
sit-thru stretch
Mobility Manual Page 28
camel
Compensation Manual Page 04
upward facing dog
Compensation Manual Page 30
Mobility Manual Page 10
hollow body crunch
Compensation Manual Page 15
spinal rock basic pike straddle knee drop
shoulder bridge
quad press basic gecko base switch continuous base switch alternating
dying warrior
Compensation Manual Page 20
Compensation Manual Page 08
TAcfIT26 quebec Level 4 Level 3 Level 2
Beta gamma delta
Level 1
alpha
[90/30x5]2
q
one leg squat spinal rock
ring/strap roll out
clubbell shoulder park squat 45 lbs
spinal rock knee drop
Exercise Manual Page 67
Exercise Manual Page 18
Exercise Manual Page 07
Exercise Manual Page 56
ring/strap rocca press
clubbell shoulder park squat 35 lbs
spinal rock straddle
Exercise Manual Page 66
Exercise Manual Page 17
Exercise Manual Page 07
Exercise Manual Page 55
one leg squat Medium box
ring/strap swoop
clubbell shoulder park squat 25 lbs
spinal rock pike
Exercise Manual Page 65
Exercise Manual Page 16
Exercise Manual Page 07
Exercise Manual Page 54
Exercise Manual Page 50
ring/strap knee press
clubbell shoulder park squat 15 lbs
spinal rock basic
quad press Basic
Exercise Manual Page 15
Exercise Manual Page 07
Exercise Manual Page 53
Exercise Manual Page 49
one leg squat Low Box
one leg squat high box
Exercise Manual Page 64
base switch alternating
Exercise Manual Page 52
base switch continuous
Exercise Manual Page 51
gecko
TAcfIT26 romeo
r
warmup mobility
workout exercise
compensation cooldown
twisting lunge
ring/strap single row double row lawnmower extension
twisted lunge
parallel squat ball squat ball of foot squat jump squat
Sphinx
Mobility Manual Page 32
shinbox switch
Mobility Manual Page 24
rolling shoulder blade
Mobility Manual Page 23
backstroke
Mobility Manual Page 04
Compensation Manual Page 29
Compensation Manual Page 22
kettlebell deadlift goblet clean goblet squat goblet throw
sleeping warrior
jump-up commando chin-up pull-up
downward facing dog
Compensation Manual Page 21
Compensation Manual Page 06
TAcfIT26 romeo Level 4 Level 3 Level 2
Beta gamma delta
Level 1
alpha
afaP/T
ring/strap extension 30
jump squat 50
Exercise Manual Page 14
Exercise Manual Page 71
ring/strap lawnmower 30
ball of foot squat 50
Exercise Manual Page 13
Exercise Manual Page 70
ring/strap single row 30
ball squat 50
Exercise Manual Page 12
Exercise Manual Page 69
ring/strap double row 30
Exercise Manual Page 11
parallel squat 50
Exercise Manual Page 68
r kettlebell goblet throw 50
Exercise Manual Page 40
kettlebell goblet squat 50
Exercise Manual Page 39
kettlebell goblet clean 50
Exercise Manual Page 38
kettlebell deadlift 50
Exercise Manual Page 37
pull-up 30
Exercise Manual Page 80
chin-up 30
Exercise Manual Page 79
commando 30
Exercise Manual Page 78
jump-up 30
Exercise Manual Page 77
TAcfIT26 sierra
s
warmup mobility
workout exercise
compensation cooldown
rocking shin lunge
front lunge rear lunge jump switch airborne lunge
shin lunge
Mobility Manual Page 22
shoulder screw
Mobility Manual Page 26
hollow body crunch
Mobility Manual Page 13
frog leg swim
Mobility Manual Page 07
Compensation Manual Page 19
parallette / box knee press rocca press planche press shoulder press
floor scorpion
spinal rock basic pike straddle knee drop
shoulder bridge
mountain climber burpee tadpole sprawl quad hop sprawl
wind removing
Compensation Manual Page 10
Compensation Manual Page 20
Compensation Manual Page 31
TAcfIT26 sierra Level 4
alpha
20/10x8+60 airborne lunge
Exercise Manual Page 75 Level 3
Beta
jump switch
Exercise Manual Page 74 Level 2
gamma
rear lunge
Level 1
delta
Exercise Manual Page 73
front lunge
Exercise Manual Page 72
parallette / box shoulder Press
Exercise Manual Page 35
parallette / box planche Press
Exercise Manual Page 34
parallette / box rocca Press
Exercise Manual Page 33
parallette / box knee Press
Exercise Manual Page 29
s spinal rock knee drop
Exercise Manual Page 56
spinal rock straddle
Exercise Manual Page 55
spinal rock pike
Exercise Manual Page 54
spinal rock basic
Exercise Manual Page 53
quad hop sprawl
Exercise Manual Page 60
tadpole sprawl
Exercise Manual Page 59
burpee
Exercise Manual Page 58
mountain climber
Exercise Manual Page 57
TAcfIT26 Ta n g o
t
warmup mobility
workout exercise
compensation cooldown
Prayer Shoulder Plyo
clubbell gama cast
standing backbend
Mobility Manual Page 20
tripod overhead
Mobility Manual Page 31
floor hip worm
Mobility Manual Page 05
leg swing
Mobility Manual Page 17
Compensation Manual Page 24
ring/strap knee to chest feet to bar cradle skinner
shin dancer bridge
sandbag deadlift clean clean squat thruster
flying locust
leg thread bear kong ape
Compensation Manual Page 18
Compensation Manual Page 11
king dancer basic
Compensation Manual Page 13
TAcfIT26 Ta n g o Level 4
alpha
4/1x4
clubbell gama cast 45 lbs
Level 3
Beta
Exercise Manual Page 06
clubbell gama cast 35 lbs
Level 2
gamma
Exercise Manual Page 06
clubbell gama cast 25 lbs
Level 1
delta
Exercise Manual Page 06
clubbell gama cast 15 lbs
Exercise Manual Page 06
ring/strap skinner
Exercise Manual Page 22
ring/strap cradle
Exercise Manual Page 21
ring/strap feet to bar
Exercise Manual Page 20
ring/strap knee to chest
Exercise Manual Page 19
t sandbag thruster
Exercise Manual Page 90
sandbag clean squat
Exercise Manual Page 89
sandbag clean
Exercise Manual Page 88
sandbag deadlift
Exercise Manual Page 87
ape
Exercise Manual Page 48
kong
Exercise Manual Page 47
bear
Exercise Manual Page 46
leg thread
Exercise Manual Page 45
TAcfIT26 uniform
u
warmup mobility
workout exercise
compensation cooldown
shinbox switch
parallel squat ball squat ball of foot squat jump squat
Sphinx
Mobility Manual Page 24
inside shoulder circle
Mobility Manual Page 14
hindu push-up
Mobility Manual Page 10
Compensation Manual Page 22
parallette / box knee press forward ellipse backward ellipse swing plank clubbell two-handed shoulder park squat
locust
Compensation Manual Page 14
upward facing dog
Compensation Manual Page 30
TAcfIT26 uniform Level 4
alpha
emotm
jump squat 8
Level 3
Beta
Exercise Manual Page 71
ball of foot squat 8
Level 2
gamma
Exercise Manual Page 70
ball squat 8
Level 1
delta
Exercise Manual Page 69
parallel squat 8
Exercise Manual Page 68
parallette / box press swing plank 5
Exercise Manual Page 32
parallette / box press backward ellipse 5 Exercise Manual Page 31
parallette / box press forward ellipse 5 Exercise Manual Page 30
parallette / box knee press 5
Exercise Manual Page 29
u clubbell shoulder park squat 45 lbs 3 l / 3 r Exercise Manual Page 07
clubbell shoulder park squat 35 lbs 3 l / 3 r Exercise Manual Page 07
clubbell shoulder park squat 25 lbs 3 l / 3 r Exercise Manual Page 07
clubbell shoulder park squat 15 lbs 3 l / 3 r Exercise Manual Page 07
TAcfIT26 victor
v
warmup mobility
workout exercise
compensation cooldown
lifting table
kettlebell twohanded swing
Standing Backbend clasped hand
Mobility Manual Page 19
Prone Shoulder Circle
Compensation Manual Page 23
clubbell two-handed head cast
Mobility Manual Page 21
rocking shin lunge
Mobility Manual Page 22
three leg down dog
Compensation Manual Page 27
front lunge rear lunge jump switch airborne lunge
shin lunge
Compensation Manual Page 19
TAcfIT26 victor Level 4
alpha
amrap
kettlebell two handed swing 32 kgs 8
Level 3
Beta
Exercise Manual Page 43
kettlebell two handed swing 24 kgs 8
Level 2
gamma
Exercise Manual Page 43
kettlebell two handed swing 16 kgs 8
Level 1
delta
Exercise Manual Page 43
kettlebell two handed swing 8 kgs 8 Exercise Manual Page 43
v
clubbell two-handed head cast 45 lbs 13 Exercise Manual Page 09
clubbell two-handed head cast 35 lbs 13
airborne lunge 21
Exercise Manual Page 75
jump switch 21
Exercise Manual Page 09
Exercise Manual Page 74
clubbell two-handed head cast 25 lbs 13
rear lunge 21
Exercise Manual Page 09
Exercise Manual Page 73
clubbell two-handed head cast 15 lbs 13 Exercise Manual Page 09
front lunge 21
Exercise Manual Page 72
TAcfIT26
w
wh i s k ey warmup mobility
workout exercise
compensation cooldown
windshield wiper
kettlebell figure eight
seated spinal twist
Mobility Manual Page 33
lifting camel
Mobility Manual Page 18
shoulder screw
Mobility Manual Page 26
twisting lunge
Mobility Manual Page 32
folding shinbox twist
Mobility Manual Page 06
Compensation Manual Page 17
medicine ball neck squat shotput floor slam jump throw
standing forward fold
parallette / box knee press rocca press planche press shoulder press
floor scorpion
ring/strap single row double row lawnmower extension
twisted lunge
one leg squat: high box Medium box Low Box spinal rock
pigeon
Compensation Manual Page 25
Compensation Manual Page 10
Compensation Manual Page 29
Compensation Manual Page 15
TAcfIT26
w
wh i s k ey Level 4
alpha
[90/30x5]2 kettlebell figure eight 32 kgs
Level 3
Beta
Exercise Manual Page 41
kettlebell figure eight 24 kgs
Level 2
gamma
Exercise Manual Page 41
kettlebell figure eight 16 kgs
Level 1
delta
Exercise Manual Page 41
kettlebell figure eight 8 kgs
Exercise Manual Page 41
medicine ball jump throw
Exercise Manual Page 85
medicine ball floor slam
Exercise Manual Page 84
medicine ball shotput
Exercise Manual Page 83
medicine ball neck squat
Exercise Manual Page 82
parallette / box shoulder press
Exercise Manual Page 35
parallette / box planche press
Exercise Manual Page 34
parallette / box rocca press
Exercise Manual Page 33
parallette / box knee press
Exercise Manual Page 29
ring/strap extension
one leg squat spinal rock
Exercise Manual Page 14
Exercise Manual Page 67
ring/strap lawnmower
one leg squat Low Box
Exercise Manual Page 13
Exercise Manual Page 66
ring/strap single row
one leg squat Medium box
Exercise Manual Page 12
Exercise Manual Page 65
ring/strap double row
Exercise Manual Page 11
one leg squat high box
Exercise Manual Page 64
TAcfIT26 x r ay
x
warmup mobility
workout exercise
compensation cooldown
knee to chest push kick
box step-up hop-up hop-up ball squat hop-over parallel squat
upward facing dog
parallette / box knee press forward ellipse backward ellipse swing plank
locust
Mobility Manual Page 16
inside shoulder circle
Mobility Manual Page 14
tripod overhead
Mobility Manual Page 31
handcuff
Mobility Manual Page 09
Compensation Manual Page 30
Compensation Manual Page 14
ring/strap knee to chest feet to bar cradle skinner
shin dancer bridge
kettlebell push press
clasped hand forward fold
Compensation Manual Page 18
Compensation Manual Page 05
TAcfIT26 x r ay afaP/T
box hopover parallel squat 50 Exercise Manual Page 27
box hop-up ball squat 50
Exercise Manual Page 26
box hop-up 50
Exercise Manual Page 25
box step-up 50
Exercise Manual Page 24
parallette / box press swing plank 50
Exercise Manual Page 32
parallette / box press backward ellipse 50 Exercise Manual Page 31
parallette / box press forward ellipse 50 Exercise Manual Page 30
parallette / box knee press 50
Exercise Manual Page 29
x ring/strap skinner 50
Exercise Manual Page 22
ring/strap cradle 50
Exercise Manual Page 21
ring/strap feet to bar 50
Exercise Manual Page 20
ring/strap knee to chest 50
Exercise Manual Page 19
kettlebell push press 32 kgs 25 l / 25 r
Exercise Manual Page 42
kettlebell push press 24 kgs 25 l / 25 r
Exercise Manual Page 42
kettlebell push press 16 kgs 25 l / 25 r
Exercise Manual Page 42
kettlebell push press 8 kgs 25 l / 25 r
Exercise Manual Page 42
TAcfIT26 ya n k e e
y
warmup mobility
workout exercise
compensation cooldown
Prone Shoulder Circle
clubbell two-handed head cast
three leg down dog
Mobility Manual Page 21
floor hip worm
Mobility Manual Page 05
handcuff
Compensation Manual Page 27
sandbag deadlift clean clean squat thruster kettlebell push press
Mobility Manual Page 09
frog leg swim
Mobility Manual Page 07
flying locust
Compensation Manual Page 11
clasped hand forward fold
Compensation Manual Page 05
mountain climber burpee tadpole sprawl quad hop sprawl
wind removing
Compensation Manual Page 31
TAcfIT26 ya n k e e Level 4
alpha
20/10x8+60 clubbell two-handed head cast 45 lbs
Level 3
Beta
Exercise Manual Page 09
clubbell two-handed head cast 35 lbs
Level 2
gamma
Exercise Manual Page 09
clubbell two-handed head cast 25 lbs
Level 1
delta
Exercise Manual Page 09
clubbell two-handed head cast 15 lbs
Exercise Manual Page 09
sandbag thruster
Exercise Manual Page 90
sandbag clean squat
Exercise Manual Page 89
sandbag clean
Exercise Manual Page 88
sandbag deadlift
Exercise Manual Page 87
y kettlebell push press 32 kgs
Exercise Manual Page 42
kettlebell push press 24 kgs
Exercise Manual Page 42
kettlebell push press 16 kgs
Exercise Manual Page 42
kettlebell push press 8 kgs
Exercise Manual Page 42
quad hop sprawl
Exercise Manual Page 60
tadpole sprawl
Exercise Manual Page 59
burpee
Exercise Manual Page 58
mountain climber
Exercise Manual Page 57
TAcfIT26 zulu
z
warmup mobility
workout exercise
compensation cooldown
hitchhiker
clubbell two-handed swipe
seal
Mobility Manual Page 12
rolling shoulder blade
Mobility Manual Page 23
backstroke
Compensation Manual Page 16
kettlebell deadlift goblet clean goblet squat goblet throw
sleeping warrior
jump-up commando chin-up pull-up
downward facing dog
Mobility Manual Page 04
knee to chest push kick
Mobility Manual Page 16
Compensation Manual Page 21
Compensation Manual Page 06
box step-up hop-up hop-up ball squat hop-over parallel squat
upward facing dog
Compensation Manual Page 30
TAcfIT26 zulu Level 4
alpha
afaP/T
clubbell two-handed swipe 45 lbs 50
Level 3
Beta
Exercise Manual Page 05
clubbell two-handed swipe 35 lbs 50
Level 2
gamma
Exercise Manual Page 05
clubbell two-handed swipe 25 lbs 50
Level 1
delta
Exercise Manual Page 05
clubbell two-handed swipe 15 lbs 50 Exercise Manual Page 05
kettlebell goblet throw 50
Exercise Manual Page 40
kettlebell goblet squat 50
Exercise Manual Page 39
kettlebell goblet clean 50
Exercise Manual Page 38
kettlebell deadlift 50
Exercise Manual Page 37
z pull-up 50
Exercise Manual Page 80
chin-up 50
Exercise Manual Page 79
commando 50
Exercise Manual Page 78
jump-up 50
Exercise Manual Page 77
box hopover parallel squat 50 Exercise Manual Page 27
box hop-up ball squat 50
Exercise Manual Page 26
box hop-up 50
Exercise Manual Page 25
box step-up 50
Exercise Manual Page 24
