Game in the Brain

Lower back stretching

1. Sitting toe touch
2. Deep glutes stretch one side
3. Deep glutes stretch other side
4. Lying Torso twist one side
5. Lying Torso twist other side
6. Shell stretch
7. Cobra stretch
8. Sitting hamstring stretch bend over one side
9. Sitting hamstring stretch bend over one side
10. Sitting Torso twist one side
11. Sitting Torso twist other side
12. Standing touch toes with chin tuck
13. Cats stretches
14. Sitting split stretch forward touching

• https://www.youtube.com/watch?v=CbZzeO4P9YA

Soldier Strength Routine

1. Pull ups 2mins as many as possible
1. 3 (Marine min)
2. 20 (Marine max scored)
3. Special Notes:
1. A fast pullup is 1.6 seconds.
2. 15 needed to progress to 1 arm pull up
3. Flex-Arm hang
4. Reverse Pull up
5. Aided Pull up
2. 7min rest.
1. 5 min rest
2. 2 min rest
3. Special Notes
1. Cap rest time to keep total time low
3. Push-ups 2mins as many as possible
1. 16 straight (army min)
2. 70 straight (army best)
3. Special Notes
1. One Armed Pushups
2. 70 pushups straight helps
3. A fast push-up is about 1.2 seconds.
4. Bowman’s Puships or Assymetric Pushup
5. Wall Pushup
4. 7min rest
1. 5 min rest
2. 2 min rest
5. Sit-ups 2mins
1. 26 (army min)
2. 78 (army best)
3. 100 (marine max scored)
6. Dead-lift (TBD)
1. Special Notes
1. https://www.youtube.com/watch?v=R0FxMguetIw
2. https://www.fitnessblender.com/videos/squats-and-deadlifts-workout-at-home-lower-body-workout
3. 10lbs weights are 6usd (300php) in Landmark
7. Run 30mins
1. Run 3.2km (Army min)
2. Run 4.8km (Marine min)
3. Run 8km (Ranger min and Marine max)
4. Run with 15lbs rig (Crossfit or Murphy’s challenge)
5. Run with 20lbs rig (Crossfit or Murphy’s challenge)

• Crossfit Plate Carriers specially designed for this costs 300usd in philippines without the plates. Plate value TBD.
• Other Plate carries maybe used, prices range from 70-200usd.
• Its possible for it to be custom built in Quiapo (Manang Lumings) as long as you have 500-1000D nylon fabric, webbing, and specifications. nylon fabric costs 5-20usd per yard.  

• https://en.wikipedia.org/wiki/United_States_Army_Physical_Fitness_Test
• https://en.wikipedia.org/wiki/United_States_Marine_Corps_Physical_Fitness_Test
• http://athletics.wikia.com/wiki/Murph

High Intensity Interval Training

1. Jumping Jacks
2. Wall Sit
3. Pushups
4. Situps
5. Step-ups
6. Chair Dips
7. Planks
8. Squat Jumps
9. Push-up Rotation
10. Side Plank (½ each side)
11. High Knee running
12. Pull ups
13. Deadlifts
14. Lunges