Level 1 Certification - PowerPoint Presentation

Level 1 Certification

Change the Military ’s approach to fitnessDevelop all around functional ability and fitnessLearn Fundamental Movement PatternsSquat, Hip Hinge, Pressing, PullingLearn how to use the Alpha Warrior RigTeam building and group camaraderieReduce the risk of training related injuriesGet combat ready Level 1 Objectives

Level 1 Challenges and improves neuromuscular system Enhances overall coordinationGym layout is designed to be easily changedNo electricity is neededFunctional circuit trainingTrain as a team in a high energy environmentChallenging training environment that will lead to improved fitness and quality of life for our service men and women Why the Battle Rig

Level 1 Course Objectives How to use Battle Rig How to Coach Battle Rig Warm UpSafetyExercise Instruction for TAB Workouts 1-3Osprey Practical and WorkoutOsprey TAB testRaptor and Hercules Practical Programming RegenerationOnline Tools Course Outline

Level 1

Workout - OSPREY

Level 1 Station Set-up Accessories and Attachments Flow Enter and ExitBattle Zone Safety How to use the Battle Rig

Level 1 Begin with a warm-up Demonstrate all Exercises with Regression Options Recognize the various fitness levels Know how to forecast risk and how to preventEnd with cool-down and flexibility Provide encouragement and fun environment How to coach Battle Rig

Level 1 Burpee Battle Rope Slam Ball TraverseLandmineRope ClimbBroken BarsAccelerator Core HammerDevil Step TRX Level 1 Training Stations

Level 1 Warm Up Level 3

Level 1 Shoulder/Thoracic Mobility- 90/90 Chest Cat Stretch Versa Loop Shoulder ComplexCore Activation-Deadbug Warm up Hip Activation- Versa Loop Hip Bridge Hip opener Samson Dynamic- Mountain climbers Reverse lunge with twist High knees

Level 1 Core Instruction Deadbug Lay on back with all limbs extended straight up Keeping back on groundLower opposite arm/leg to ground while holding other limbs in placeRaise to starting position then complete rep on other side

Level 1 Shoulder/Thoracic Instruction Cat Stretch Kneel on ground Extend arms out in front with hands on groundHands should be shoulder width apartSit hips back and drop chest towards floor stretching the latsRaise to starting position and repeat90/90 Stretch Place forearm onto wall or poleElbow should be at shoulder height Relax shoulders allowing a “shrug” Contract and pull shoulders “away from ears” Turn away from elbow Versa Loop Shoulder Complex Hold Versa loop in both hands at shoulder height in front Keep on straight and pull other hand back to chest Reset then pull hand to ear Reset then raise both hands above head and pull one down to shoulder Repeat for set repetitions then switch to otherside

Level 1 Hip Activation Instruction Versa Loop Hip Bridge Lay on back with band around knees Knees bent to 90 degreesBrace core to maintain neutral spineSqueeze glutes to lift and fully extend hipsReturn to starting position and repeatHip Opener Sit with knees bent and hands on groundPlace ankle on opposite knee Maintain Neutral spine Samson Stretch Half kneel with front knee at 90 degree flexion Maintain neutral spine Rock Hips forward advancing hips in front of bottom knee Reach high with both arms

Level 1 Functional Warm up Instruction Reverse Lunge with Twist Lunge backwards Front knee should be at 90 degrees bendBack knee should be under hip or behindAt bottom of lunge reach up toward front knee and twistLunge up and repeatHigh Knees Bring knees to hip heightForward progression Move arms in conjunction with legs Mountain Climbers Start in high plank Alternate bringing knees to chest Return feet to starting position on every rep

Level 1 Safety Level 2

Level 1 Watch for proper body alignment and form Select the correct weight Cueing and spotting Wear the proper workout attire Slippery when wet Safety Aspects

Level 1 Safety Rig Concerns Hand safety Progress slowlyHand MaintenanceShoulderProtect (Pack) ShouldersUse Exercise ModificationsUse leg kippingKeep elbow bent Squatting Concerns Ankle/Hip Mobility Neutral Spine Chest up Limit Lumbar extension/flexion Excessive Rotation Knee/Feet alignment Valgus prevention Overhead Concerns Shoulder shrug Lack of Scapular Stability Shoulder internal rotation Lack of External rotation Lumbar compensation Lack of Overhead mobility

Level 1 Assessment Overhead Squat Parallel Arms inline with trunkNo exaggerated rotation of legGood Foot alignmentLungeMaintain balance Full DepthMaintain neutral spineProper foot and knee alignment Bird Dog Complete without losing balance Perform without excess pelvic rotation Perform without excess lumbar compensation

Level 1 Level 1 Exercise Instruction

Level 1 Burpee Primary Muscles - Shoulders, Lower Back, Quadriceps, Abdomen Burpee Leap Frog Primary Muscles - Shoulders, Lower Back, Quadriceps, Abdomen Swimmer BurpeePrimary Muscles - Shoulders, Lower Back, Quadriceps, Abdomen, Upper Back Alternating Single Leg Burpee Primary Muscles - Shoulders, Lower Back, Quadriceps, Abdomen, Glutes Burpee - Exercises

Level 1 BURPEE Instruction Burpee From Standing Position drop and place hands on ground at shoulder width apart Then kick legs behind extending into a plank positionComplete chest to ground Push upKeep hands on the ground while lifting feet and placing them near the handsFrom a low squatting position jump up to complete BurpeeBurpee Leap Frog From Standing Position drop and place hands on ground at shoulder width apartThen kick legs behind extending into a plank position Complete chest to ground Push up Keep hands on the ground while lifting feet and placing them near the hands Once feet land broad jump to target Swimmer Burpee From Standing Position drop and place hands on ground at shoulder width apart Then kick legs behind extending into a plank position Lower Chest to ground/ Perform Overhead Clap Keep hands on the ground while lifting feet and placing them near the hands From a low squatting position jump up to complete Burpee Alternating Single Leg Burpee Perform Burpee while on 1 leg for duration of exercise Alternate leg used every rep

Level 1 Double Wave Primary Muscles - Shoulders, Upper Back, Glutes Alternating Wave Primary Muscles - Shoulders, Upper Back, GlutesSnakes on the FloorPrimary Muscles - Shoulders, Abdomen, Glutes Power Slam Primary Muscles - Shoulders, Upper Back, Glutes, Abdomen Alternating Wave Lunge Jump Primary Muscles - Shoulders, Upper Back, Glutes, Quadriceps, Hamstrings Battle Rope - Exercises

Level 1 Battle Rope Instruction Double Wave Address ropes with limited slack on ropes and handles at mid thigh Starting with Hip and knees slightly bent with head up and chest outKeep weight on the entire footUse the legs to generate force and arms to transfer that force into the ropes allowing the ropes Use hips and core to pull ropes back to starting pointAlternating Wave Address ropes with limited slack on ropes and handles at mid thighHip and knees slightly bent Keep weight on the entire foot Stay in athletic stance complete wave with one arm then the other Snakes on Floor Address ropes with limited slack on ropes and handles at mid thigh Starting with Hip and knees slightly bent Use legs to generate side to side sweeping motion Maintain good posture

Level 1 Battle Rope Instruction Power Slam Address ropes with limited slack on ropes and handles at mid thigh Starting with Hip and knees slightly bent with head up and chest outKeep weight on the entire footUse the legs to generate force and arms to transfer that force into the ropes allowing the ropes Use hips and core to pull ropes EXPLOSIVELYAlternating Wave Lunge Jump Perform Lunge jumpKeep front knee over ankle and trunk vertical Begin Double Wave once you've established lunge jump rhythm Slam ropes aggressively toward ground

Level 1 Squat Throw Primary Muscles - Quadriceps, Shoulders, Glutes Slam Primary Muscles - Quadriceps, Low Back, Glutes, Abdomen, Lats, ShouldersAlternating Push-upPrimary Muscles - Chest, Shoulders, Pec Single Leg Toe Touch Primary Muscles - Hamstring, Glute Sit-up Primary Muscles - Abdomen Alternating Over the Shoulder Primary Muscles - Low Back, Quads, Hamstrings, Glutes Slam Ball - Exercises

Level 1 Slam Ball Instruction Squat throw Start with ball between feet With a Neutral Spine Keep ball close to COG while liftingPull Ball chest height then position elbows under ball to prep for throwComplete parallel squatUsing Primarily the lower body explosively push ball with both arms releasing from both hands simultaneouslySlam Start with ball between feetWith a Neutral Spine Keep ball close to COG while lifting Pull ball to overhead position then will extended arms explosively slam ball to ground while squatting Alternating Push up Start in push up position with one hand directly on ball Descend to 90 degrees in elevated elbow and push up to the starting position Keep Elbows from “kicking out” Alternating Over the Shoulder Start with ball between feet With a Neutral Spine Keep ball close to COG while lifting Pull Ball shoulder height and over while “stepping through”

Level 1 SLAM BALL Instruction Single Leg Toe Touch Start from stand with arms relaxed and ball against hip/upper thigh Balancing on one leg slide ball down leg hinging only at the hip with a neutral spineWhile lowering the ball, lift the free leg keeping it in line with the trunkKeep the entire foot firm on the groundTouch the toe and return to starting positionSit-up Start laying down with knees bent at 90 degreesHold ball to chest Sit up touchin ball elbows to knees

Level 1 Front Squat Primary Muscles - Quadriceps, Abdomen, Low Back Squat Press Primary Muscles - Quadriceps, Abdomen, Low Back, Shoulders, TricepsBent Over RowPrimary Muscles - Lats, Low Back, Upper and Lower Traps, Biceps Trunk RotationPrimary Muscles - Quadriceps, Glutes, Shoulders, Abdomen Alternating Reverse Lunge Press Primary Muscles - Quads, Glutes, Hamstring, Shoulders Landmine - Exercises

Level 1 Landmine Instruction Front Squat Start with end of bar resting against chest Keep elbows under barStart with slight lean into bar and lower to a parallel squat with vertical shins Keep entire foot firm on ground and knees in line with feet pointing forward or slightly outwardFeet should be around Shoulder width apart depending on body leversSquat Press Same as front squatUpon completion of squat use momentum from lower body to propel bar overheadComplete overhead extension with bar over head Lower bar back to Front Squat starting point Bent Over Row Start straddling the bar with hands on far end of bar shaft Hinge at hip keeping shins vertical and spine neutral until trunk is at approximately 45-65 degrees Pull Bar to chest keeping Elbows “tucked” Trunk Rotation Start in “athletic stance” with hips and knees bent Start with “Bar End” around knee to mid thigh height and loaded on same side hip Driving from loaded hip and arms extended, rotate hips and bar to opposite side Keep Chest up and rotate “non-loaded” foot to allow proper weight shift

Level 1 Landmine Instruction Alternating Reverse Lunge Press Start in Front Squat Starting position with bar in front of shoulder Keep one foot stationary while lunging back with the free legFront shin should be verticalBottom knee should be under hip or slightly behind the hipKeep the Trunk Vertical with a slight forward lean and a neutral spineLunge up holding trunk positionExtend arm overhead upon completion of lunge

Level 1 Primary Muscles - Quads, Glutes, Hamstrings, Calves Forward Reverse Side ShuffleAround the World Bear Crawl Accelerator - Exercises

Level 1 Accelerator - Instruction Forward Keep weight low with forward lean Aggressive knee drive and arm swingTouch lineReturn to start keeping a low center of gravity while taking smaller steps going backwardsReverseStart facing the rig With a low Center of gravity begin backpedal Move arms with legs to maintain balanceTouch target line and return to start Side Shuffle Lateral Start Keep low center of gravity Take lateral step and then recover the back leg under center of gravity Return to start with low center of gravity Around the world Perform Forward, Reverse and Side Shuffle continuously

Level 1 Power Slam Primary Muscles - Lats, Quads, Abdominals, Shoulders Alternating Slam Primary Muscles - Lats, Quads, Abdominals, ShouldersFlagpole Alternating Squat SlamPrimary Muscles - Lats, Quads, Abdominals, ShouldersSit-up Matrix Slam Primary Muscles - Lats, Shoulders, Abdominals, Hip Flexors Core Hamer - Exercises

Level 1 Core Hammer Instruction Power Slam Start with one hand at each end of Core Hammer shaft Rotate to the “High Hand” sideSlide the top hand down as you swing the hammer downward ending in a squat at impactCatch Hammer on rebound and repeat on same sideAlternating SlamSame as power slam Switch hands at each contactFlagpole Alternating Squat Slam Hold Core hammer in from of you Grip the bottom of handle with the Core Hammer vertical Perform Alternating Slam Catch on rebound and reset https://www.youtube.com/watch?v=hCQkdEh4juk#action=share Sit-Up Matrix Slam Start in seated position holding the core hammer vertically Arms are extended in front of you Slowly lay back to ground Sit up Swinging Core Hammer to ground to center, then repeat slamming to either side ihttps://www.youtube.com/watch?v=6IwzXnHBRgA#action=share

Level 1 Wall Ball Primary Muscles - Glutes, Quads, Shoulders Reverse Swing Primary Muscles - Lats, Shoulders,Glutes, Hamstrings, Low BackTriceps Push-upPrimary Muscles - Triceps, Shoulders, Chest Overhead Crunch to Toes Primary Muscles - Abdominals,, Hip Flexors Alternating Lunge Twist Primary Muscles - Glutes, Hamstring, Quadriceps Broad Jump with Medicine Ball toss Primary Muscles - Glutes, Hamstrings, Lower back, Shoulders and Quadriceps Medicine Ball - Exercises

Level 1 Medicine Ball Instruction Wall Ball Hold Medicine Ball at Chest with feet around shoulder width apart Perform squatFinish Squat with n explosive medicine ball push press releasing the ball for a throw to targetCatch ball at chest heightKeep Feet around Shoulder Width apart with feet pointing forward or slightly outwardReverse Swing Hold medicine ball overheadKeeping arms extended pull medicine ball down aggressively Allow ball to swing between legs as you hinge at the hips and knees to deccelerate ball Once you have achieved end range of motion swing ball upwards with explosive effort returning to starting position Triceps Push-up Place hands on ball with fingers facing the ground and thumbs pointing forward. Lower chest to ball keeping body in straight line from shoulders through the hips to ankles Keep elbows tucked into side Push up to start position locking out elbows

Level 1 Medicine Ball Instruction Alternating Lunge Twist Start with holding Medicine Ball in front with arms extended Lunge forward keeping vertical trunk with slight forward leanAt bottom of lunge front knee should be at 90 degree bend , back knee should below or slightly behind hipAt bottom of lunge rotate trunk 90 degrees toward the side of the forward leg.Overhead Crunch to ToesLay on back with ball extended over head Perform V-Up with Medicine ball touching toes at topLay back reset and repeat Broad Jump with Medball Toss Start with ball on ground between feet Squat to ball keeping neutral spine and chest up With straight arms jump while throwing ball forward to target mark Run to ball and repeat

Level 1 Chest Press Primary Muscles used - Chest, Shoulders, Triceps Low Row Primary Muscles - Lats, Posterior Delts, Biceps Brachii, Trapezius upper and lowerTriceps PressPrimary Muscles - Triceps, Latissimus Dorsi, Abdominals Alternating Single Leg Squat Primary Muscles - Quadriceps, Glutes, Hamstrings Hamstring Curl Primary Muscles - Hamstring, Glutes, Low Back TRX - Exercises

Level 1 TRX Instruction Chest Press Hold TRX handles with back to the rig facing downward TRX straps should be resting against arms Hands at ChestMove feet closer to rig to increase resistanceEngage Hips and core to prevent unwanted hip drag and swingKeep elbows tucked to sidePress to full extension of elbow Low RowHold TRX Facing Rig in reclined position Start with arms extended Move feet closer to rig to increase resistance Engage Hips and core to prevent unwanted hip drag and swing Row upward achieving full range of motion Prevent shoulder shrug and thoracic rounding Triceps Press Hold TRX handles with back to the rig facing downward With hands over head hold handles facing outward Elbows should be head height Keep Elbows pointing forward Engage Hips and core to prevent unwanted hip drag and swing Fully extend elbows and return to start position

Level 1 TRX Instruction Alternating Single Leg Squat Start facing TRX Lift one leg and hold in frontKeep Tension on TRX without leaning backwardsLower to parallel using TRX to help stabilizePull on TRX to help stand up returning to Starting PositionMaintain Good Posture and Knee/Foot alignmentHamstring Curl Lay on back with feet inserted into TRX LoopsExtend hips keeping hips high through duration of exercise Bend knee lifting hips and trunk off of ground while bringing knee closer to glutes Maintain neutral spine through duration of exercise

Level 1 Pipeline Ball Grips – Medium/Small Rings Broken Bars Options Static Hold Dynamic Traverse Battle Rig Exercises - Exercises

Level 1 Battle Rig Instruction Pipeline Jump from Start and Grip Pipeline Traverse using hand over hand or lateral shuffleRing and Ball Level 1Jump from start and grab a ring or ball with each handKeep elbow loaded at 90 degreesUse legs to kip and create an upward swing before advancing to next grip Broken BarsJump from start and grab broken bars Holding on to two separate broken bars you can create momentum by flexing elbow of the backside bar to create a forward swing Use legs to kip and create an upward swing before advancing to next grip

Level 1 Rope Climb J Hook Jump Hold Rope Climb - Exercises

Level 1 Rope Climb Instruction J Hook Jump Hold For regression and instruction purposesJump and hold rope with bent elbowsWork on J Hook mechanics

Level 1 Ring Board With Rings Without Rings Cliff HangerOptions Static HoldDynamic Traverse Primary Muscles - Biceps, Lats, Forearms Traverse - Exercises

Level 1 Traverse Instruction Ring Board Start by hanging with both hands Maintain grip with one hand while reaching for next PegUse knee kip to create and maintain momentumCliff HangerStart by hanging with both handsMaintain grip with one hand while laterally reaching for next grip Use knee kip to create and maintain momentum

Level 1 Hand over Hand Primary muscles - Forearms, Biceps, Lats Side to Side OptionsStatic Hold Dynamic Traverse Devil Step - Exercises

Level 1 Devil Step Instruction Hand over Hand Start on the inside of the Devil Step facing the steps Climb Devil Step with overhand grip Use unilateral knee kip to maintain control and aid in climbYou must complete the Devil Step to the very last step while showing control before feet can touchSide to SideStart on the inside of the Devil Step facing the steps Start by gripping the step with a hand on each side of step working upward 1 step at a time.Use unilateral knee kip to maintain control and aid in climb You must complete the Devil Step to the very last step while showing control before feet can touch Regression Statice Hole Static Hold with Scapular Retractions Hand exchanges with unilateral knee kip Kipping Pull ups

Level 1 Day 1 Practical Level 2

30 Second on 30 Seconds off Burpee Battle Rope Double Wave Slam Ball Squat Throw TraverseLandmine SquatRope ClimbBattle ZoneAccelerator Run - forwardCore Hammer Power Slam Devil StepMedicine Ball Triceps Push-up TRX Low Row Battle Zone Level 1 Gettysburg Workout

DAY 2

Level 1 Day 2 Practical Level 1

Level 1 1.    Warm-up demo 2.    Proper format 3.    Airmen practical Warm-Up - Exercises

Level 1 Gettysburg – Tab Testing 5 x Burpees 5 x Battle Rope Double Wave 5 x Slam Ball Squat Throws Men – 50lb Women – 35lbTraverse 5 x Landmine Squats Men – 70lb Women – 45lb 1 x Rope Climb Battle Zone 5 x Knee Ups 5 x Accelerator Forward Runs 5 x Core Hammer Power Slams Devil Steps 5 x Med Ball Triceps Push-ups 5 x TRX Low Row Run a loop around Finish and record time

Level 1 How to use the Battle Rig How to coach/cue How to maintain safety How to maintain control How to motivate Lead a workout that will make you proud Alamo – Practical

30 Seconds on 30 Seconds off Swimmer Burpee Battle Rope Alternate Wave Slam over the shoulderTraverseLandmine RowRope ClimbBattle ZoneAccelerator Run - reverseCore Hammer Flagpole Squat Slam Devil StepMedicine Ball Wall Ball TRX Triceps Press Battle Zone Level 1 Alamo Workout

Level 1 How to use the Battle Rig How to coach/ c ueHow to maintain safety How to maintain control How to motivate Lead a workout that will make you proud Bull Run – Practical

30 seconds on 30 seconds off Burpee Leap Frog Battle Rope Alternate Wave Lunge Jump Slam Ball Slam TraverseLandmine Trunk RotationRope ClimbBattle ZoneAccelerator Run - forwardCore Hammer Sit-up Matrix Devil StepMedicine Ball Broad Jump With Toss TRX Hamstring Curl Battle Zone Level 1 Bull Run Workout

Level 1 Programming Level 2

Level 1 Gettysburg Alamo Bull Run Warthog Reaper Battle Rig - Workouts

Level 1 Programming Microcycle - 7-10 day training plan Mesocycle - 4-6 week training plan Strength Workout - One of the Level 1 workouts with 20 seconds on 40 seconds off for 2 rounds. Goal is to Increase weight 5-15%Endurance Workout - One of the Level 1 workouts with 40 seconds on 20 seconds off for 3 rounds. Goal is to decrease in weight of 10-20% Standard Workouts - All of our original workouts are 30 seconds on 30 seconds off for 2 rounds with specified weight

Level 1 PROGRAMMING MONTHLY PROGRAMMING SCHEDULE Mon TuesWed ThursFri GETTYSBURG ACTIVE RECOVERY ALAMO ENDURANCE ACTIVE RECOVERY WARTHOG Mon Tues Wed Thurs Fri BULL RUN WARTHOG STRENGTH REAPER ENDURANCE ACTIVE RECOVERY GETTYSBURG Mon Tues Wed Thurs Fri ALAMO REAPER STRENGTH WARTHOG ENDURANCE GETTYSBURG STRENGTH BULL RUN Mon Tues Wed Thurs Fri REAPER ACTIVE RECOVERY GETTYSBURG ACTIVE RECOVERY OFF

Level 1 Programming Week 1 - Intro week dedicated to learning the movements and introducing training stimuli 2 Standard workouts1 Endurance workout1 Active RecoveryWeek 2 - Increase Total volume of training and Training load 2 Standard workouts1 Endurance Workout1 Strength Workout 1 Active RecoveryWeek 3 - Increase Training Load and frequency 2 Standard Workouts 2 Strength Workouts 1 Endurance Workout Week 4 - Deload with a drop in volume, intensity and frequency 2 Standard Workouts 2 Active Recovery

Swimmer Burpees x 8 reps Slam Ball over the shoulder (50/35lb) x8 reps Traverse x1 pass Landmine Squat (70/45) x8 reps Pipeline x1 passLeg Lifts x 8Med Ball Wall Ball (8’/10’)Devil Step x 1 repAccelerator Run Reverse x5 repsRope Climb x1Level 1 ALAMO TAB Burpee Leap Frog (6'/4'6") x10 reps Slam Ball Slam(50/35lb) x10 reps Traverse x1 pass Landmine Squat Press (70/45) x10 reps Ring and Ball Alley x1 pass Leg Lifts x 10 Broad Jump W/Med Ball Toss Devil Step x 1 pass Accelerator Shuffle x3 each side Rope Climb x 1 BULL RUN TAB

Level 1 Regeneration & Online Tools Level 2

HYPERICE: cutting-edge fitness and recovery device that uses pressure and vibration to improve the body's overall physical performance. With three speeds of high-intensity vibration, the VYPER VG1 allows you to warm up, activate, and recover faster and more effectively.   Level 1 Cryo Chambers help to decrease inflammation, increase cellular survival, reduce pain and promote overall health. ... Minutes after the treatment, blood rushes back through the  body, removing toxins and inflammation and encouraging natural healing. Compression therapy is a  simple  and effective means of increasing blood flow activity in the lower limbs through  strengthening  vein support. It's a form of wound care that aims to gently apply pressure to the ankles and legs Sensory Deprivation Chambers consists of floating for several hours in a dark, soundproof tank of water heated to body temperature, has been used to treat drug and smoking addictions, PTSD, lower back pain, and other conditions associated with excessive stress . BATTLE REGENERATION

Level 2 BATTLE REGENERATION TOOLS Foam Rolling/Soft Tissue WorkKeep off of joints8-10 passes per muscle group“Camp Out” on tough areas Stay away from spine/neck Stretching 20 seconds or 10 deep breaths Maintain neutral spine Relax and breath Icing/Ice Baths 15 - 20 minutes for ice pack 6-8 minutes for ice bath 50-60 degrees Fahrenheit for ice bath Active Recovery Use low impact exercises Low weight Low Volume Implement Full Range of Motion

Level 1 ON-LINE TOOLS www.AlphaWarrior.com @TheAlphaWarrior TheAlphaWarrior AlphaWarriorVideo Flight Workout Videos Step by step instructions on exercises Procedures for Tab Testing Apparel Questions answered quickly

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