26 The TACFIT26 Flip Chart
TACFIT® Tactical Fitness Systems
The Official TACFIT26 Flip Chart
Scott Sonnon, Chief Operations OfficerCopyright 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 InternationalP.O. Box 501388Atlanta, GA 31150Website: 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 processintroduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damagesarising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercisedevice. 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.
warmup mobility
workout exercise
compensation cooldown
knee circle lunge RaiseTactical front lungeTactical rear lunge
pigeon
backstroke knee ellipseplank pull knee
plank pull
downward facing dog
hip hurdle sit thru hipsit thru knee
sit thru extension
forearm frog
hitchhiker tactical pushup kneetactical pushupscrewing pushup
drill bit hold
gunslinger Hollow Body crunchspinal rock basicspinal rock pike
shoulder bridge
spinal rotation table lifttripod verticaltripod overhead
standing sidebend
QualTAc f I T 2 6
Mobility Manual Page 15 Compensation Manual Page 15
Mobility Manual Page 04
Mobility Manual Page 11
Mobility Manual Page 12
Mobility Manual Page 08
Mobility Manual Page 29
Compensation Manual Page 06
Compensation Manual Page 12
Compensation Manual Page 07
Compensation Manual Page 20
Compensation Manual Page 26
Rear Lunge
pull plank
sit thru extension
screwing pushup
spinal rock pike
tripod overhead
Front Lunge
plank pull knee
sit thru knee
Tacticalpushup
spinal rock basic
tripod vertical
LungeRaise
knee ellipse
sit thru hip
tactical pushup
knee
Hollow Body
Crunch
table lift
re
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20/10x8+60
QualTAc f I T 2 6
Qual Manual Page 19 Qual Manual Page 20 Qual Manual Page 21 Qual Manual Page 22 Qual Manual Page 23 Qual Manual Page 24
Qual Manual Page 12 Qual Manual Page 13 Qual Manual Page 14 Qual Manual Page 15 Qual Manual Page 16 Qual Manual Page 17
Qual Manual Page 05 Qual Manual Page 06 Qual Manual Page 07 Qual Manual Page 08 Qual Manual Page 09 Qual Manual Page 10
warmup mobility
workout exercise
compensation cooldown
hitchhiker clubbell two-handed swipe
seal
twisting lunge ring/strap single rowdouble rowlawnmowerextension
twisted lunge
backstroke jump-upcommando
chin-uppull-up
downward facing dog
knee to chestpush kick
box step-uphop-up
hop-up ball squathop-over parallel
squat
upward facing dog
TAc f I T 2 6Al p h a A
Mobility Manual Page 04
Mobility Manual Page 12
Compensation Manual Page 06
Compensation Manual Page 16
Compensation Manual Page 29
Compensation Manual Page 30
Mobility Manual Page 32
Mobility Manual Page 16
clubbelltwo-handed
swipe45 lbs
ring/strapextension
pull-up box hop-over
parallel squat
clubbell two-handed
swipe35 lbs
ring/straplawnmower
chin-up box hop-up ball squat
clubbell two-handed
swipe25 lbs
ring/strapsingle row
commando box hop-up
clubbell two-handed
swipe15 lbs
ring/strapdouble row
jump-up box step-up
TAc f I T 2 6Al p h a Ad
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20/10x8+60
Exercise Manual Page 05
Exercise Manual Page 05
Exercise Manual Page 05
Exercise Manual Page 05
Exercise Manual Page 14
Exercise Manual Page 13
Exercise Manual Page 12
Exercise Manual Page 11
Exercise Manual Page 80
Exercise Manual Page 79
Exercise Manual Page 78
Exercise Manual Page 77
Exercise Manual Page 27
Exercise Manual Page 26
Exercise Manual Page 25
Exercise Manual Page 24
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warmup mobility
workout exercise
compensation cooldown
rolling shoulder blade
kettlebell deadlift
goblet cleangoblet squatgoblet throw
sleeping warrior
inside shoulder circle parallette / box knee press
forward ellipsebackward ellipse
swing plank
locust
leg swing leg threadbearkongape
king dancer basic
Prayer Shoulder Plyo clubbell gama cast standing backbend
TAc f I T 2 6b ravo b
Mobility Manual Page 23
Mobility Manual Page 14
Mobility Manual Page 17
Mobility Manual Page 20
Compensation Manual Page 21
Compensation Manual Page 14
Compensation Manual Page 13
Compensation Manual Page 24
kettlebell goblet throw
parallette / box pressswing plank
ape clubbell gama cast
45 lbs
kettlebell goblet squat
parallette / box pressbackward
ellipse
kong clubbell gama cast
35 lbs
kettlebell goblet clean
parallette / box press
forward ellipse
bear clubbell gama cast
25 lbs
kettlebell two handed
deadlift
parallette / box pressknee press
leg thread clubbell gama cast
15 lbs
TAc f I T 2 6b ravo b4/1x4
Exercise Manual Page 06
Exercise Manual Page 06
Exercise Manual Page 06
Exercise Manual Page 06
Exercise Manual Page 48
Exercise Manual Page 47
Exercise Manual Page 46
Exercise Manual Page 45
Exercise Manual Page 32
Exercise Manual Page 31
Exercise Manual Page 30
Exercise Manual Page 29
Exercise Manual Page 40
Exercise Manual Page 39
Exercise Manual Page 38
Exercise Manual Page 37
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warmup mobility
workout exercise
compensation cooldown
hindu push-up clubbellshoulder park squat
upward facing dog
sit-thru stretch quad press basicgecko
base switch continuousbase switch alternating
dying warrior
side shoulder cast ring/strap knee press
swooprocca
roll-out
camel
TAc f I T 2 6c h a r l i e c
Compensation Manual Page 30Mobility Manual Page 10
Mobility Manual Page 28
Mobility Manual Page 27
Compensation Manual Page 08
Compensation Manual Page 04
clubbell shoulder
park squat45 lbs
5 l / 5 r
base switchalternating
5 l / 5 r
ring/straproll out
5
clubbell shoulder
park squat35 lbs
5 l / 5 r
base switchcontinuous
5 l / 5 r
ring/straprocca press
5
clubbell shoulder
park squat25 lbs
5 l / 5 r
gecko5 l / 5 r
ring/strapswoop
5
clubbell shoulder
park squat15 lbs
5 l / 5 r
quad press basic
5
ring/strapknee press
5
TAc f I T 2 6c h a r l i e cemotm
Exercise Manual Page 07
Exercise Manual Page 07
Exercise Manual Page 07
Exercise Manual Page 07
Exercise Manual Page 52
Exercise Manual Page 51
Exercise Manual Page 50
Exercise Manual Page 49
Exercise Manual Page 18
Exercise Manual Page 17
Exercise Manual Page 16
Exercise Manual Page 15
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warmup mobility
workout exercise
compensation cooldown
rocking shin lunge front lunge rear lungejump switch
airborne lunge
shin lunge
hollow body crunch spinal rock basicpike
straddleknee drop
shoulder bridge
frog leg swim mountain climberburpee
tadpole sprawlquad hop sprawl
wind removing
windshield wiper kettlebell figure eight
seated spinal twist
TAc f I T 2 6d e lta d
Compensation Manual Page 20
Mobility Manual Page 22
Mobility Manual Page 13
Mobility Manual Page 07
Mobility Manual Page 33
Compensation Manual Page 19
Compensation Manual Page 31
Compensation Manual Page 17
airborne lunge
21
spinal rock knee drop
13
quad hop sprawl
8
kettlebell figure eight
32 kgs5
jump switch 21
spinal rock straddle
13
tadpole sprawl
8
kettlebell figure eight
24 kgs5
rear lunge21
spinal rock pike
13
burpee 8
kettlebell figure eight
16 kgs5
front lunge
21
spinal rock basic
13
mountain climber
8
kettlebell figure eight
8 kgs5
TAc f I T 2 6d e lta damrap
Exercise Manual Page 75
Exercise Manual Page 74
Exercise Manual Page 73
Exercise Manual Page 72
Exercise Manual Page 56
Exercise Manual Page 55
Exercise Manual Page 54
Exercise Manual Page 53
Exercise Manual Page 60
Exercise Manual Page 59
Exercise Manual Page 58
Exercise Manual Page 57
Exercise Manual Page 41
Exercise Manual Page 41
Exercise Manual Page 41
Exercise Manual Page 41
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warmup mobility
workout exercise
compensation cooldown
lifting camel medicine ball neck squat
shotputfloor slamjump throw
standing forward fold
shirt ripping quad press basicforward ellipse
hoppingclapping
floor bow pull
twisting lunge ring/strap single rowdouble rowlawnmowerextension
twisted lunge
Prayer Shoulder Plyo clubbell gama cast standing backbend
leg swing leg threadbearkongape
king dancer basic
TAc f I T 2 6e c h o e
Compensation Manual Page 29Mobility Manual Page 32
Mobility Manual Page 18
Mobility Manual Page 25
Mobility Manual Page 17
Mobility Manual Page 20
Compensation Manual Page 25
Compensation Manual Page 09
Compensation Manual Page 13
Compensation Manual Page 24
medicine ball
jump throw
quad press clapping
ring/strapextension
clubbell gama cast
45 lbs
ape
medicine ball
floor slam
quad press hopping
ring/straplawnmower
clubbell gama cast
35 lbs
kong
medicine ball
shotput
quad press forward ellipse
ring/strapsingle row
clubbell gama cast
25 lbs
bear
medicine ball
neck squat
quad press basic
ring/strapdouble row
clubbell gama cast
15 lbs
leg thread
TAc f I T 2 6e c h o e[90/30x5]2
Exercise Manual Page 14
Exercise Manual Page 13
Exercise Manual Page 12
Exercise Manual Page 11
Exercise Manual Page 06
Exercise Manual Page 06
Exercise Manual Page 06
Exercise Manual Page 06
Exercise Manual Page 48
Exercise Manual Page 47
Exercise Manual Page 46
Exercise Manual Page 45
Exercise Manual Page 63
Exercise Manual Page 62
Exercise Manual Page 61
Exercise Manual Page 49
Exercise Manual Page 85
Exercise Manual Page 84
Exercise Manual Page 83
Exercise Manual Page 82
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warmup mobility
workout exercise
compensation cooldown
backstroke jump-upcommando
chin-uppull-up
downward facing dog
handcuff kettlebell push press
clasped hand forward fold
knee to chestpush kick
box step-uphop-up
hop-up ball squathop-over parallel
squat
upward facing dog
Windshield Wiper clubbell clockwork squat
triangle
TAc f I T 2 6foxtrot f
Mobility Manual Page 04 Compensation Manual Page 06
Compensation Manual Page 30Mobility Manual Page 16
Mobility Manual Page 09
Mobility Manual Page 33
Compensation Manual Page 05
Compensation Manual Page 28
pull-up50
kettlebell push press
32 kgs25 R / 25 l
box hop-over
parallel squat
50
clubbell clockwork
squat45 lbs
50 r / 50 l
chin-up50
kettlebell push press
24 kgs25 R / 25 l
box hop-up ball squat
50
clubbell clockwork
squat35 lbs
50 r / 50 l
commando50
kettlebell push press
16 kgs25 R / 25 l
box hop-up50
clubbell clockwork
squat25 lbs
50 r / 50 l
jump-up50
kettlebell push press
8 kgs25 R / 25 l
box step-up50
clubbell clockwork
squat15 lbs
50 r / 50 l
TAc f I T 2 6foxtrot fafaP/T
Exercise Manual Page 80
Exercise Manual Page 79
Exercise Manual Page 78
Exercise Manual Page 77
Exercise Manual Page 27
Exercise Manual Page 26
Exercise Manual Page 25
Exercise Manual Page 24
Exercise Manual Page 42
Exercise Manual Page 42
Exercise Manual Page 42
Exercise Manual Page 42
Exercise Manual Page 08
Exercise Manual Page 08
Exercise Manual Page 08
Exercise Manual Page 08
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warmup mobility
workout exercise
compensation cooldown
windshield wiper kettlebell figure eight
seated spinal twist
tripod overhead ring/strap knee to chest
feet to barcradleskinner
shin dancer bridge
hollow body crunch spinal rock basicpike
straddleknee drop
shoulder bridge
sit-thru stretch quad press basicgecko
base switch continuousbase switch alternating
dying warrior
TAc f I T 2 6g o l f G
Compensation Manual Page 20
Mobility Manual Page 33
Mobility Manual Page 31
Mobility Manual Page 13
Mobility Manual Page 28
Compensation Manual Page 17
Compensation Manual Page 18
Compensation Manual Page 08
kettlebell figure eight
32 kgs
ring/strapskinner
spinal rock knee drop
base switchalternating
kettlebell figure eight
24 kgs
ring/strapcradle
spinal rock straddle
base switchcontinuous
kettlebell figure eight
16 kgs
ring/strapfeet to bar
spinal rock pike
gecko
kettlebell figure eight
8 kgs
ring/strapknee to chest
spinal rock basic
quad press Basic
TAc f I T 2 6g o l f G20/10x8+60
Exercise Manual Page 52
Exercise Manual Page 51
Exercise Manual Page 50
Exercise Manual Page 49
Exercise Manual Page 56
Exercise Manual Page 55
Exercise Manual Page 54
Exercise Manual Page 53
Exercise Manual Page 41
Exercise Manual Page 41
Exercise Manual Page 41
Exercise Manual Page 41
Exercise Manual Page 22
Exercise Manual Page 21
Exercise Manual Page 20
Exercise Manual Page 19
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warmup mobility
workout exercise
compensation cooldown
folding shinbox twist one leg squat: high box
Medium boxLow Box
spinal rock
pigeon
twisting lunge ring/strap single rowdouble rowlawnmowerextension
twisted lunge
hindu push-up clubbell shoulder park squat
upward facing dog
leg swing leg threadbearkongape
king dancer basic
TAc f I T 2 6h ote l h
Compensation Manual Page 29
Compensation Manual Page 30
Mobility Manual Page 32
Mobility Manual Page 06
Mobility Manual Page 10
Mobility Manual Page 17
Compensation Manual Page 15
Compensation Manual Page 13
one leg squat
spinal rock
ring/strapextension
clubbell shoulder
park squat45 lbs
ape
one leg squat
Low Box
ring/straplawnmower
clubbell shoulder
park squat35 lbs
kong
one leg squat
Medium box
ring/strapsingle row
clubbell shoulder
park squat25 lbs
bear
one leg squat
high box
ring/strapdouble row
clubbell shoulder
park squat15 lbs
leg thread
TAc f I T 2 6h ote l h4/1x4
Exercise Manual Page 14
Exercise Manual Page 13
Exercise Manual Page 12
Exercise Manual Page 11
Exercise Manual Page 48
Exercise Manual Page 47
Exercise Manual Page 46
Exercise Manual Page 45
Exercise Manual Page 07
Exercise Manual Page 07
Exercise Manual Page 07
Exercise Manual Page 07
Exercise Manual Page 67
Exercise Manual Page 66
Exercise Manual Page 65
Exercise Manual Page 64
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warmup mobility
workout exercise
compensation cooldown
shinbox switch parallel squatball squat
ball of foot squatjump squat
Sphinx
shirt ripping quad press basicforward ellipse
hoppingclapping
floor bow pull
backstroke jump-upcommando
chin-uppull-up
downward facing dog
TAc f I T 2 6i n d i a i
Mobility Manual Page 04 Compensation Manual Page 06
Mobility Manual Page 24
Mobility Manual Page 25
Compensation Manual Page 22
Compensation Manual Page 09
jump squat15
quad press clapping
10
pull-up5
ball of foot squat
15
quad press hopping
10
chin-up5
ball squat15
quad press forward ellipse
10
commando5
parallel squat
15
quad press basic
10
jump-up5
TAc f I T 2 6i n d i a iemotm
Exercise Manual Page 80
Exercise Manual Page 79
Exercise Manual Page 78
Exercise Manual Page 77
Exercise Manual Page 63
Exercise Manual Page 62
Exercise Manual Page 61
Exercise Manual Page 49
Exercise Manual Page 71
Exercise Manual Page 70
Exercise Manual Page 69
Exercise Manual Page 68
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warmup mobility
workout exercise
compensation cooldown
shinbox switch parallel squatball squat
ball of foot squatjump squat
Sphinx
hollow body crunch spinal rock basicpike
straddleknee drop
shoulder bridge
side shoulder cast ring/strap knee press
swooprocca
roll-out
camel
sit-thru stretch quad press Basicgecko
base switch continuousbase switch alternating
dying warrior
TAc f I T 2 6j u l i e t j
Compensation Manual Page 20
Mobility Manual Page 24
Mobility Manual Page 13
Mobility Manual Page 27
Mobility Manual Page 28
Compensation Manual Page 22
Compensation Manual Page 04
Compensation Manual Page 08
base switchalternating
21
jump squat13
ring/straproll out
8
spinal rock knee drop
5
base switchcontinuous
21
ball of foot squat
13
ring/straprocca press
8
spinal rock straddle
5
gecko21
ball squat13
ring/strapswoop
8
spinal rock pike
5
quad press basic
21
parallel squat
13
ring/strapknee press
8
spinal rock basic
5
TAc f I T 2 6j u l i e t jamrap
Exercise Manual Page 52
Exercise Manual Page 51
Exercise Manual Page 50
Exercise Manual Page 49
Exercise Manual Page 18
Exercise Manual Page 17
Exercise Manual Page 16
Exercise Manual Page 15
Exercise Manual Page 56
Exercise Manual Page 55
Exercise Manual Page 54
Exercise Manual Page 53
Exercise Manual Page 71
Exercise Manual Page 70
Exercise Manual Page 69
Exercise Manual Page 68
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warmup mobility
workout exercise
compensation cooldown
lifting table kettlebell two-handed swing
Standing Backbend Clasped Hand
Windshield Wiper clubbell clockwork squat
triangle
floor hip worm sandbagdeadlift
cleanclean squat
thruster
flying locust
inside shoulder circle parallette / box knee press
forward ellipsebackward ellipse
swing plank
locust
folding shinbox twist one leg squat:high box
Medium boxLow Box
spinal rock
pigeon
TAc f I T 2 6k i l o k
Mobility Manual Page 19
Mobility Manual Page 33
Mobility Manual Page 05
Mobility Manual Page 14
Compensation Manual Page 23
Compensation Manual Page 28
Compensation Manual Page 11
Compensation Manual Page 14
Mobility Manual Page 06 Compensation Manual Page 15
kettlebell two handed
swing32 kgs
clubbell clockwork
squat45 lbs
sandbag thruster
parallette / box pressswing plank
one leg squat
spinal rock
kettlebell two handed
swing24 kgs
clubbell clockwork
squat35 lbs
sandbag clean squat
parallette / box pressbackward
ellipse
one leg squat
Low Box
kettlebell two handed
swing16 kgs
clubbell clockwork
squat25 lbs
sandbag clean
parallette / box press
forward ellipse
one leg squat
Medium box
kettlebell two handed
swing8 kgs
clubbell clockwork
squat15 lbs
sandbag deadlift
parallette / box
knee press
one leg squat
high box
TAc f I T 2 6k i l o k[90/30x5]2
Exercise Manual Page 32
Exercise Manual Page 31
Exercise Manual Page 30
Exercise Manual Page 29
Exercise Manual Page 08
Exercise Manual Page 08
Exercise Manual Page 08
Exercise Manual Page 08
Exercise Manual Page 67
Exercise Manual Page 66
Exercise Manual Page 65
Exercise Manual Page 64
Exercise Manual Page 43
Exercise Manual Page 43
Exercise Manual Page 43
Exercise Manual Page 43
Exercise Manual Page 90
Exercise Manual Page 89
Exercise Manual Page 88
Exercise Manual Page 87
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warmup mobility
workout exercise
compensation cooldown
frog leg swim mountain climberburpee
tadpole sprawlquad hop sprawl
wind removing
lifting camel medicine ball neck squat
shotputfloor slamjump throw
standing forward fold
hitchhiker clubbell two-handed swipe
seal
TAc f I T 2 6l i m a l
Mobility Manual Page 12 Compensation Manual Page 16
Mobility Manual Page 18 Compensation Manual Page 25
Mobility Manual Page 07 Compensation Manual Page 31
quad hop Sprawl 100
medicine ball
jump throw100
clubbell two-handed
swipe45 lbs
100
tadpole sprawl
100
medicine ball
floor slam100
clubbell two-handed
swipe35 lbs
100
burpee 100
medicine ball
shotput100
clubbell two-handed
swipe25 lbs
100
mountain climber
100
medicine ball
neck squat100
clubbell two-handed
swipe15 lbs
100
TAc f I T 2 6l i m a lafaP/T
Exercise Manual Page 05
Exercise Manual Page 05
Exercise Manual Page 05
Exercise Manual Page 05
Exercise Manual Page 60
Exercise Manual Page 59
Exercise Manual Page 58
Exercise Manual Page 57
Exercise Manual Page 85
Exercise Manual Page 84
Exercise Manual Page 83
Exercise Manual Page 82
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warmup mobility
workout exercise
compensation cooldown
knee to chestpush kick
box step-uphop-up
hop-up ball squathop-over parallel
squat
upward facing dog
lifting camel medicine ball neck squat
shotputfloor slamjump throw
standing forward fold
twisting lunge ring/strap single rowdouble rowlawnmowerextension
twisted lunge
backstroke jump-upcommando
chin-uppull-up
downward facing dog
TAc f I T 2 6m i k e m
Compensation Manual Page 06
Compensation Manual Page 29
Compensation Manual Page 30
Mobility Manual Page 32
Mobility Manual Page 16
Mobility Manual Page 04
Mobility Manual Page 18 Compensation Manual Page 25
box hop-over
parallel squat
medicine ball
jump throw
ring/strapextension
pull-up
box hop-up ball squat
medicine ball
floor slam
ring/straplawnmower
chin-up
box hop-up medicine ball
shotput
ring/strapsingle row
commando
box step-up medicine ball
neck squat
ring/strapdouble row
jump-up
TAc f I T 2 6m i k e m20/10x8+60
Exercise Manual Page 27
Exercise Manual Page 26
Exercise Manual Page 25
Exercise Manual Page 24
Exercise Manual Page 85
Exercise Manual Page 84
Exercise Manual Page 83
Exercise Manual Page 82
Exercise Manual Page 14
Exercise Manual Page 13
Exercise Manual Page 12
Exercise Manual Page 11
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Exercise Manual Page 80
Exercise Manual Page 79
Exercise Manual Page 78
Exercise Manual Page 77
warmup mobility
workout exercise
compensation cooldown
lifting camel medicine ball neck squat
shotputfloor slamjump throw
standing forward fold
inside shoulder circle parallette / box knee press
forward ellipsebackward ellipse
swing plank
locust
Windshield Wiper clubbell clockwork squat
triangle
handcuff kettlebell push press
clasped hand forward fold
TAc f I T 2 6n ove m b e r n
Compensation Manual Page 05
Compensation Manual Page 28
Compensation Manual Page 25
Mobility Manual Page 33
Mobility Manual Page 18
Mobility Manual Page 09
Mobility Manual Page 14 Compensation Manual Page 14
medicine ball
jump throw
parallette / box pressswing plank
clubbell clockwork
squat 45 lbs
kettlebell push press
32 kgs
medicine ball
floor slam
parallette / box pressbackward
ellipse
clubbell clockwork
squat35 lbs
kettlebell push press
24 kgs
medicine ball
shotput
parallette / box press
forward ellipse
clubbell clockwork
squat25 lbs
kettlebell push press
16 kgs
medicine ball
neck squat
parallette / box
knee press
clubbell clockwork
squat15 lbs
kettlebell push press
8 kgs
TAc f I T 2 6n ove m b e r n4/1x4
Exercise Manual Page 85
Exercise Manual Page 84
Exercise Manual Page 83
Exercise Manual Page 82
Exercise Manual Page 42
Exercise Manual Page 42
Exercise Manual Page 42
Exercise Manual Page 42
Exercise Manual Page 08
Exercise Manual Page 08
Exercise Manual Page 08
Exercise Manual Page 08
Exercise Manual Page 32
Exercise Manual Page 31
Exercise Manual Page 30
Exercise Manual Page 29
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warmup mobility
workout exercise
compensation cooldown
Prone Shoulder Circle clubbell two-handed head cast
three leg down dog
tripod overhead ring/strap knee to chest
feet to barcradleskinner
shin dancer bridge
lifting table kettlebell two-handed swing
Standing Backbend clasped Hand
TAc f I T 2 6o s c a r o
Compensation Manual Page 23
Compensation Manual Page 27
Mobility Manual Page 19
Mobility Manual Page 21
Mobility Manual Page 31 Compensation Manual Page 18
clubbell two-handed head cast
45 lbs5
ring/strapskinner
5
kettlebell two handed
swing32 kgs
5
clubbell two-handed head cast
35 lbs5
ring/strapcradle
5
kettlebell two handed
swing24 kgs
5
clubbell two-handed head cast
25 lbs5
ring/strapfeet to bar
5
kettlebell two handed
swing16 kgs
5
clubbell two-handed head cast
15 lbs5
ring/strapknee to chest
5
kettlebell two handed
swing8 kgs
5
TAc f I T 2 6o s c a r oemotm
Exercise Manual Page 22
Exercise Manual Page 21
Exercise Manual Page 20
Exercise Manual Page 19
Exercise Manual Page 43
Exercise Manual Page 43
Exercise Manual Page 43
Exercise Manual Page 43
Exercise Manual Page 09
Exercise Manual Page 09
Exercise Manual Page 09
Exercise Manual Page 09
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warmup mobility
workout exercise
compensation cooldown
lifting table kettlebell two-handed swing
Standing Backbend clasped hand
shoulder screw parallette / boxknee press
rocca pressplanche press
shoulder press
floor scorpion
Prayer Shoulder Plyo clubbell gama cast standing backbend
shirt ripping quad press basicforward ellipse
hoppingclapping
floor bow pull
TAc f I T 2 6pa pa p
Compensation Manual Page 09
Compensation Manual Page 24
Compensation Manual Page 23
Mobility Manual Page 20
Mobility Manual Page 19
Mobility Manual Page 25
Mobility Manual Page 26 Compensation Manual Page 10
kettlebell two handed
swing32 kgs
21
parallette / box
shoulder press
13
clubbell gama cast
45 lbs8
quad press clapping
5
kettlebell two handed
swing24 kgs
21
parallette / box
planche press
13
clubbell gama cast
35 lbs8
quad press hopping
5
kettlebell two handed
swing16 kgs
21
parallette / boxrocca press
13
clubbell gama cast
25 lbs8
quad press forward ellipse
5
kettlebell two handed
swing8 kgs
21
parallette / box knee
press13
clubbell gama cast
15 lbs8
quad press basic
5
TAc f I T 2 6pa pa pamrap
Exercise Manual Page 06
Exercise Manual Page 06
Exercise Manual Page 06
Exercise Manual Page 06
Exercise Manual Page 63
Exercise Manual Page 62
Exercise Manual Page 61
Exercise Manual Page 49
Exercise Manual Page 43
Exercise Manual Page 43
Exercise Manual Page 43
Exercise Manual Page 43
Exercise Manual Page 35
Exercise Manual Page 34
Exercise Manual Page 33
Exercise Manual Page 29
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warmup mobility
workout exercise
compensation cooldown
folding shinbox twist one leg squat:high box
Medium boxLow Box
spinal rock
pigeon
side shoulder cast ring/strap knee press
swooprocca
roll-out
camel
hindu push-up clubbell two-handed shoulder park squat
upward facing dog
hollow body crunch spinal rock basicpike
straddleknee drop
shoulder bridge
sit-thru stretch quad press basicgecko
base switch continuousbase switch alternating
dying warrior
TAc f I T 2 6q u e b e c q
Compensation Manual Page 20
Compensation Manual Page 30
Compensation Manual Page 08
Compensation Manual Page 15
Mobility Manual Page 10
Mobility Manual Page 06
Mobility Manual Page 13
Mobility Manual Page 27 Compensation Manual Page 04
Mobility Manual Page 28
one leg squat
spinal rock
ring/straproll out
clubbell shoulder
park squat45 lbs
spinal rock knee drop
base switchalternating
one leg squat
Low Box
ring/straprocca press
clubbell shoulder
park squat35 lbs
spinal rock straddle
base switchcontinuous
one leg squat
Medium box
ring/strapswoop
clubbell shoulder
park squat25 lbs
spinal rock pike
gecko
one leg squat
high box
ring/strapknee press
clubbell shoulder
park squat15 lbs
spinal rock basic
quad press Basic
TAc f I T 2 6q u e b e c q[90/30x5]2
Exercise Manual Page 07
Exercise Manual Page 07
Exercise Manual Page 07
Exercise Manual Page 07
Exercise Manual Page 52
Exercise Manual Page 51
Exercise Manual Page 50
Exercise Manual Page 49
Exercise Manual Page 18
Exercise Manual Page 17
Exercise Manual Page 16
Exercise Manual Page 15
Exercise Manual Page 56
Exercise Manual Page 55
Exercise Manual Page 54
Exercise Manual Page 53
Exercise Manual Page 67
Exercise Manual Page 66
Exercise Manual Page 65
Exercise Manual Page 64
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warmup mobility
workout exercise
compensation cooldown
twisting lunge ring/strap single rowdouble rowlawnmowerextension
twisted lunge
shinbox switch parallel squatball squat
ball of foot squatjump squat
Sphinx
rolling shoulder blade
kettlebell deadlift
goblet cleangoblet squatgoblet throw
sleeping warrior
backstroke jump-upcommando
chin-uppull-up
downward facing dog
TAc f I T 2 6r o m e o r
Compensation Manual Page 06
Compensation Manual Page 29Mobility Manual Page 32
Mobility Manual Page 04
Mobility Manual Page 23
Mobility Manual Page 24 Compensation Manual Page 22
Compensation Manual Page 21
ring/strapextension
30
jump squat50
kettlebell goblet throw
50
pull-up30
ring/straplawnmower
30
ball of foot squat
50
kettlebell goblet squat
50
chin-up30
ring/strapsingle row
30
ball squat50
kettlebell goblet clean
50
commando30
ring/strapdouble row
30
parallel squat
50
kettlebell deadlift
50
jump-up30
TAc f I T 2 6r o m e o rafaP/T
Exercise Manual Page 14
Exercise Manual Page 13
Exercise Manual Page 12
Exercise Manual Page 11
Exercise Manual Page 80
Exercise Manual Page 79
Exercise Manual Page 78
Exercise Manual Page 77
Exercise Manual Page 40
Exercise Manual Page 39
Exercise Manual Page 38
Exercise Manual Page 37
Exercise Manual Page 71
Exercise Manual Page 70
Exercise Manual Page 69
Exercise Manual Page 68
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warmup mobility
workout exercise
compensation cooldown
rocking shin lunge front lunge rear lungejump switch
airborne lunge
shin lunge
shoulder screw parallette / boxknee press
rocca pressplanche press
shoulder press
floor scorpion
hollow body crunch spinal rock basicpike
straddleknee drop
shoulder bridge
frog leg swim mountain climberburpee
tadpole sprawlquad hop sprawl
wind removing
TAc f I T 2 6s i e r r a s
Compensation Manual Page 31
Compensation Manual Page 19Mobility Manual Page 22
Mobility Manual Page 07
Mobility Manual Page 13
Mobility Manual Page 26 Compensation Manual Page 10
Compensation Manual Page 20
airborne lunge
parallette / box
shoulder Press
spinal rock knee drop
quad hop sprawl
jump switch parallette / box
planche Press
spinal rock straddle
tadpole sprawl
rear lunge parallette / boxrocca Press
spinal rock pike
burpee
front lunge
parallette / box
knee Press
spinal rock basic
mountain climber
TAc f I T 2 6s i e r r a s20/10x8+60
Exercise Manual Page 75
Exercise Manual Page 74
Exercise Manual Page 73
Exercise Manual Page 72
Exercise Manual Page 56
Exercise Manual Page 55
Exercise Manual Page 54
Exercise Manual Page 53
Exercise Manual Page 60
Exercise Manual Page 59
Exercise Manual Page 58
Exercise Manual Page 57
Exercise Manual Page 35
Exercise Manual Page 34
Exercise Manual Page 33
Exercise Manual Page 29
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warmup mobility
workout exercise
compensation cooldown
Prayer Shoulder Plyo clubbell gama cast standing backbend
tripod overhead ring/strap knee to chest
feet to barcradleskinner
shin dancer bridge
floor hip worm sandbagdeadlift
cleanclean squat
thruster
flying locust
leg swing leg threadbearkongape
king dancer basic
TAc f I T 2 6Ta n g o t
Compensation Manual Page 13
Compensation Manual Page 24Mobility Manual Page 20
Mobility Manual Page 17
Mobility Manual Page 05
Mobility Manual Page 31 Compensation Manual Page 18
Compensation Manual Page 11
clubbell gama cast
45 lbs
ring/strapskinner
sandbag thruster
ape
clubbell gama cast
35 lbs
ring/strapcradle
sandbag clean squat
kong
clubbell gama cast
25 lbs
ring/strapfeet to bar
sandbag clean
bear
clubbell gama cast
15 lbs
ring/strapknee to chest
sandbag deadlift
leg thread
TAc f I T 2 6Ta n g o t4/1x4
Exercise Manual Page 06
Exercise Manual Page 06
Exercise Manual Page 06
Exercise Manual Page 06
Exercise Manual Page 48
Exercise Manual Page 47
Exercise Manual Page 46
Exercise Manual Page 45
Exercise Manual Page 22
Exercise Manual Page 21
Exercise Manual Page 20
Exercise Manual Page 19
Exercise Manual Page 90
Exercise Manual Page 89
Exercise Manual Page 88
Exercise Manual Page 87
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warmup mobility
workout exercise
compensation cooldown
shinbox switch parallel squatball squat
ball of foot squatjump squat
Sphinx
inside shoulder circle parallette / box knee press
forward ellipsebackward ellipse
swing plank
locust
hindu push-up clubbell two-handed shoulder park squat
upward facing dog
TAc f I T 2 6u n i f o r m u
Compensation Manual Page 30
Compensation Manual Page 22Mobility Manual Page 24
Mobility Manual Page 10
Mobility Manual Page 14 Compensation Manual Page 14
jump squat8
parallette / box pressswing plank
5
clubbell shoulder
park squat45 lbs
3 l / 3 r
ball of foot squat
8
parallette / box pressbackward
ellipse5
clubbell shoulder
park squat35 lbs
3 l / 3 r
ball squat8
parallette / box press
forward ellipse
5
clubbell shoulder
park squat25 lbs
3 l / 3 r
parallel squat
8
parallette / box
knee press5
clubbell shoulder
park squat15 lbs
3 l / 3 r
TAc f I T 2 6u n i f o r m uemotm
Exercise Manual Page 07
Exercise Manual Page 07
Exercise Manual Page 07
Exercise Manual Page 07
Exercise Manual Page 32
Exercise Manual Page 31
Exercise Manual Page 30
Exercise Manual Page 29
Exercise Manual Page 71
Exercise Manual Page 70
Exercise Manual Page 69
Exercise Manual Page 68
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warmup mobility
workout exercise
compensation cooldown
lifting table kettlebell two-handed swing
Standing Backbend clasped hand
Prone Shoulder Circle clubbell two-handed head cast
three leg down dog
rocking shin lunge front lunge rear lungejump switch
airborne lunge
shin lunge
TAc f I T 2 6v i c t o r v
Compensation Manual Page 23Mobility Manual Page 19
Mobility Manual Page 22
Mobility Manual Page 21 Compensation Manual Page 27
Compensation Manual Page 19
kettlebell two handed
swing32 kgs
8
clubbell two-handed head cast
45 lbs13
airborne lunge
21
kettlebell two handed
swing24 kgs
8
clubbell two-handed head cast
35 lbs13
jump switch 21
kettlebell two handed
swing16 kgs
8
clubbell two-handed head cast
25 lbs13
rear lunge21
kettlebell two handed
swing8 kgs
8
clubbell two-handed head cast
15 lbs13
front lunge 21
TAc f I T 2 6v i c t o r vamrap
Exercise Manual Page 75
Exercise Manual Page 74
Exercise Manual Page 73
Exercise Manual Page 72
Exercise Manual Page 43
Exercise Manual Page 43
Exercise Manual Page 43
Exercise Manual Page 43
Exercise Manual Page 09
Exercise Manual Page 09
Exercise Manual Page 09
Exercise Manual Page 09
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warmup mobility
workout exercise
compensation cooldown
windshield wiper kettlebell figure eight
seated spinal twist
lifting camel medicine ball neck squat
shotputfloor slamjump throw
standing forward fold
shoulder screw parallette / boxknee press
rocca pressplanche press
shoulder press
floor scorpion
twisting lunge ring/strap single rowdouble rowlawnmowerextension
twisted lunge
folding shinbox twist one leg squat:high box
Medium boxLow Box
spinal rock
pigeon
TAc f I T 2 6wh i s k eyw
Compensation Manual Page 29Mobility Manual Page 32
Compensation Manual Page 15
Compensation Manual Page 17Mobility Manual Page 33
Mobility Manual Page 06
Mobility Manual Page 26
Mobility Manual Page 18 Compensation Manual Page 25
Compensation Manual Page 10
kettlebell figure eight
32 kgs
medicine ball
jump throw
parallette / box
shoulder press
ring/strapextension
one leg squat
spinal rock
kettlebell figure eight
24 kgs
medicine ball
floor slam
parallette / box
planche press
ring/straplawnmower
one leg squat
Low Box
kettlebell figure eight
16 kgs
medicine ball
shotput
parallette / boxrocca press
ring/strapsingle row
one leg squat
Medium box
kettlebell figure eight
8 kgs
medicine ball
neck squat
parallette / box
knee press
ring/strapdouble row
one leg squat
high box
TAc f I T 2 6wh i s k eyw[90/30x5]2
Exercise Manual Page 14
Exercise Manual Page 13
Exercise Manual Page 12
Exercise Manual Page 11
Exercise Manual Page 41
Exercise Manual Page 41
Exercise Manual Page 41
Exercise Manual Page 41
Exercise Manual Page 85
Exercise Manual Page 84
Exercise Manual Page 83
Exercise Manual Page 82
Exercise Manual Page 67
Exercise Manual Page 66
Exercise Manual Page 65
Exercise Manual Page 64
Exercise Manual Page 35
Exercise Manual Page 34
Exercise Manual Page 33
Exercise Manual Page 29
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warmup mobility
workout exercise
compensation cooldown
knee to chestpush kick
box step-uphop-up
hop-up ball squathop-over parallel
squat
upward facing dog
inside shoulder circle parallette / box knee press
forward ellipsebackward ellipse
swing plank
locust
tripod overhead ring/strap knee to chest
feet to barcradleskinner
shin dancer bridge
handcuff kettlebell push press
clasped hand forward fold
TAc f I T 2 6x r ay x
Compensation Manual Page 30Mobility Manual Page 16
Compensation Manual Page 05Mobility Manual Page 09
Mobility Manual Page 31
Mobility Manual Page 14 Compensation Manual Page 14
Compensation Manual Page 18
box hop-over
parallel squat
50
parallette / box pressswing plank
50
ring/strapskinner
50
kettlebell push press
32 kgs25 l / 25 r
box hop-up ball squat
50
parallette / box pressbackward
ellipse50
ring/strapcradle
50
kettlebell push press
24 kgs25 l / 25 r
box hop-up50
parallette / box press
forward ellipse
50
ring/strapfeet to bar
50
kettlebell push press
16 kgs25 l / 25 r
box step-up50
parallette / box
knee press50
ring/strapknee to chest
50
kettlebell push press
8 kgs25 l / 25 r
TAc f I T 2 6x r ay xafaP/T
Exercise Manual Page 27
Exercise Manual Page 26
Exercise Manual Page 25
Exercise Manual Page 24
Exercise Manual Page 32
Exercise Manual Page 31
Exercise Manual Page 30
Exercise Manual Page 29
Exercise Manual Page 42
Exercise Manual Page 42
Exercise Manual Page 42
Exercise Manual Page 42
Exercise Manual Page 22
Exercise Manual Page 21
Exercise Manual Page 20
Exercise Manual Page 19
warmup mobility
workout exercise
compensation cooldown
Prone Shoulder Circle clubbell two-handed head cast
three leg down dog
floor hip worm sandbagdeadlift
cleanclean squat
thruster
flying locust
handcuff kettlebell push press
clasped hand forward fold
frog leg swim mountain climberburpee
tadpole sprawlquad hop sprawl
wind removing
TAc f I T 2 6ya n k e e y
Compensation Manual Page 31
Compensation Manual Page 27Mobility Manual Page 21
Mobility Manual Page 07
Mobility Manual Page 09
Mobility Manual Page 05 Compensation Manual Page 11
Compensation Manual Page 05
clubbell two-handed head cast
45 lbs
sandbag thruster
kettlebell push press
32 kgs
quad hop sprawl
clubbell two-handed head cast
35 lbs
sandbag clean squat
kettlebell push press
24 kgs
tadpole sprawl
clubbell two-handed head cast
25 lbs
sandbag clean
kettlebell push press
16 kgs
burpee
clubbell two-handed head cast
15 lbs
sandbag deadlift
kettlebell push press
8 kgs
mountain climber
TAc f I T 2 6ya n k e e y20/10x8+60
Exercise Manual Page 60
Exercise Manual Page 59
Exercise Manual Page 58
Exercise Manual Page 57
Exercise Manual Page 90
Exercise Manual Page 89
Exercise Manual Page 88
Exercise Manual Page 87
Exercise Manual Page 09
Exercise Manual Page 09
Exercise Manual Page 09
Exercise Manual Page 09
Exercise Manual Page 42
Exercise Manual Page 42
Exercise Manual Page 42
Exercise Manual Page 42
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warmup mobility
workout exercise
compensation cooldown
hitchhiker clubbell two-handed swipe
seal
rolling shoulder blade
kettlebell deadlift
goblet cleangoblet squatgoblet throw
sleeping warrior
backstroke jump-upcommando
chin-uppull-up
downward facing dog
knee to chestpush kick
box step-uphop-up
hop-up ball squathop-over parallel
squat
upward facing dog
TAc f I T 2 6z u l u z
Mobility Manual Page 04
Mobility Manual Page 12
Compensation Manual Page 06
Compensation Manual Page 16
Mobility Manual Page 16
Mobility Manual Page 23 Compensation Manual Page 21
Compensation Manual Page 30
clubbelltwo-handed
swipe45 lbs
50
kettlebell goblet throw
50
pull-up50
box hop-over
parallel squat
50
clubbell two-handed
swipe35 lbs
50
kettlebell goblet squat
50
chin-up50
box hop-up ball squat
50
clubbell two-handed
swipe25 lbs
50
kettlebell goblet clean
50
commando50
box hop-up50
clubbell two-handed
swipe15 lbs
50
kettlebell deadlift
50
jump-up50
box step-up50
TAc f I T 2 6z u l u zafaP/T
Exercise Manual Page 05
Exercise Manual Page 05
Exercise Manual Page 05
Exercise Manual Page 05
Exercise Manual Page 80
Exercise Manual Page 79
Exercise Manual Page 78
Exercise Manual Page 77
Exercise Manual Page 40
Exercise Manual Page 39
Exercise Manual Page 38
Exercise Manual Page 37
Exercise Manual Page 27
Exercise Manual Page 26
Exercise Manual Page 25
Exercise Manual Page 24
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