Level 1 Certification

1. Level 1 Certification

2. Objectives • Change the Military’s approach to fitness • Develop all around functional ability and fitness • Learn Fundamental Movement Patterns • Squat, Hip Hinge, Pressing, Pulling • Learn how to use the Alpha Warrior Rig • Team building and group camaraderie • Reduce the risk of training related injuries • Get combat ready Level 1

3. Why the Battle Rig • Challenges and improves neuromuscular system • Enhances overall coordination • Gym layout is designed to be easily changed • No electricity is needed • Functional circuit training • Train as a team in a high energy environment • Challenging training environment that will lead to improved fitness and quality of life for our service men and women Level 1

4. Course Outline • Course Objectives • How to use Battle Rig • How to Coach Battle Rig • Warm Up • Safety • Exercise Instruction for TAB Workouts 1-3 • Osprey Practical and Workout • Osprey TAB test • Raptor and Hercules Practical • Programming • Regeneration • Online Tools Level 1

5. Level 1

6. Workout - OSPREY

7. How to use the Battle Rig • Station Set-up • Accessories and Attachments • Flow • Enter and Exit • Battle Zone • Safety Level 1

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

9. Level 1 Training Stations • Burpee • Battle Rope • Slam Ball • Traverse • Landmine • Rope Climb • Broken Bars • Accelerator • Core Hammer • Devil Step • TRX Level 1

10. Level 1 Warm Up Level 3

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

12. Core Instruction Deadbug • Lay on back with all limbs extended straight up • Keeping back on ground • Lower opposite arm/leg to ground while holding other limbs in place • Raise to starting position then complete rep on other side Level 1

13. Shoulder/Thoracic Instruction Cat Stretch • Kneel on ground • Extend arms out in front with hands on ground • Hands should be shoulder width apart • Sit hips back and drop chest towards floor stretching the lats • Raise to starting position and repeat 90/90 Stretch • Place forearm onto wall or pole • Elbow 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

14. Hip Activation Instruction Versa Loop Hip Bridge • Lay on back with band around knees • Knees bent to 90 degrees • Brace core to maintain neutral spine • Squeeze glutes to lift and fully extend hips • Return to starting position and repeat Hip Opener • Sit with knees bent and hands on ground • Place 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

15. Functional Warm up Instruction Reverse Lunge with Twist • Lunge backwards • Front knee should be at 90 degrees bend • Back knee should be under hip or behind • At bottom of lunge reach up toward front knee and twist • Lunge up and repeat Mountain Climbers • Start in high plank • Alternate bringing knees to chest • Return feet to starting position on every rep High Knees • Bring knees to hip height • Forward progression • Move arms in conjunction with legs Level 1

16. Level 1 Safety Level 2

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

18. Safety Rig Concerns • Hand safety • Progress slowly • Hand Maintenance • Shoulder • Protect (Pack) Shoulders • Use Exercise Modifications • Use leg kipping • Keep 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

19. Assessment Overhead Squat • Parallel • Arms inline with trunk • No exaggerated rotation of leg • Good Foot alignment Lunge • Maintain balance • Full Depth • Maintain neutral spine • Proper foot and knee alignment Bird Dog • Complete without losing balance • Perform without excess pelvic rotation • Perform without excess lumbar compensation Level 1

20. Level 1 Exercise Instruction Level 1

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

22. BURPEE Instruction Burpee • From Standing Position drop and place hands on ground at shoulder width apart • Then 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 • From a low squatting position jump up to complete Burpee Burpee Leap Frog • From Standing Position drop and place hands on ground at shoulder width apart • Then 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

23. Battle Rope - Exercises • Double Wave • Primary Muscles - Shoulders, Upper Back, Glutes • Alternating Wave • Primary Muscles - Shoulders, Upper Back, Glutes • Snakes on the Floor • Primary 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 Level 1

24. 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 out • Keep weight on the entire foot • Use 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 point Alternating Wave • Address ropes with limited slack on ropes and handles at mid thigh • Hip 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

25. 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 out • Keep weight on the entire foot • Use the legs to generate force and arms to transfer that force into the ropes allowing the ropes • Use hips and core to pull ropes EXPLOSIVELY Alternating Wave Lunge Jump • Perform Lunge jump • Keep front knee over ankle and trunk vertical • Begin Double Wave once you've established lunge jump rhythm • Slam ropes aggressively toward ground Level 1

26. Slam Ball - Exercises • Squat Throw • Primary Muscles - Quadriceps, Shoulders, Glutes • Slam • Primary Muscles - Quadriceps, Low Back, Glutes, Abdomen, Lats, Shoulders • Alternating Push-up • Primary 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 Level 1

27. Slam Ball Instruction Squat throw • Start with ball between feet • With a Neutral Spine Keep ball close to COG while lifting • Pull Ball chest height then position elbows under ball to prep for throw • Complete parallel squat • Using Primarily the lower body explosively push ball with both arms releasing from both hands simultaneously Slam • Start with ball between feet • With 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

28. 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 spine • While lowering the ball, lift the free leg keeping it in line with the trunk • Keep the entire foot firm on the ground • Touch the toe and return to starting position Sit-up • Start laying down with knees bent at 90 degrees • Hold ball to chest • Sit up touchin ball elbows to knees Level 1

29. Landmine - Exercises • Front Squat • Primary Muscles - Quadriceps, Abdomen, Low Back • Squat Press • Primary Muscles - Quadriceps, Abdomen, Low Back, Shoulders, Triceps • Bent Over Row • Primary Muscles - Lats, Low Back, Upper and Lower Traps, Biceps • Trunk Rotation • Primary Muscles - Quadriceps, Glutes, Shoulders, Abdomen • Alternating Reverse Lunge Press • Primary Muscles - Quads, Glutes, Hamstring, Shoulders Level 1

30. Landmine Instruction Front Squat • Start with end of bar resting against chest • Keep elbows under bar • Start 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 outward • Feet should be around Shoulder width apart depending on body levers Squat Press • Same as front squat • Upon completion of squat use momentum from lower body to propel bar overhead • Complete 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

31. 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 leg • Front shin should be vertical • Bottom knee should be under hip or slightly behind the hip • Keep the Trunk Vertical with a slight forward lean and a neutral spine • Lunge up holding trunk position • Extend arm overhead upon completion of lunge Level 1

32. Accelerator - Exercises Primary Muscles - Quads, Glutes, Hamstrings, Calves • Forward • Reverse • Side Shuffle • Around the World • Bear Crawl Level 1

33. Accelerator - Instruction Forward • Keep weight low with forward lean • Aggressive knee drive and arm swing • Touch line • Return to start keeping a low center of gravity while taking smaller steps going backwards Reverse • Start facing the rig • With a low Center of gravity begin backpedal • Move arms with legs to maintain balance • Touch 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

34. Core Hamer - Exercises • Power Slam • Primary Muscles - Lats, Quads, Abdominals, Shoulders • Alternating Slam • Primary Muscles - Lats, Quads, Abdominals, Shoulders • Flagpole Alternating Squat Slam • Primary Muscles - Lats, Quads, Abdominals, Shoulders • Sit-up Matrix Slam • Primary Muscles - Lats, Shoulders, Abdominals, Hip Flexors Level 1

35. Core Hammer Instruction Power Slam • Start with one hand at each end of Core Hammer shaft • Rotate to the “High Hand” side • Slide the top hand down as you swing the hammer downward ending in a squat at impact • Catch Hammer on rebound and repeat on same side Alternating Slam • Same as power slam • Switch hands at each contact Flagpole 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

36. Medicine Ball - Exercises • Wall Ball • Primary Muscles - Glutes, Quads, Shoulders • Reverse Swing • Primary Muscles - Lats, Shoulders,Glutes, Hamstrings, Low Back • Triceps Push-up • Primary 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 Level 1

37. Medicine Ball Instruction Wall Ball • Hold Medicine Ball at Chest with feet around shoulder width apart • Perform squat • Finish Squat with n explosive medicine ball push press releasing the ball for a throw to target • Catch ball at chest height • Keep Feet around Shoulder Width apart with feet pointing forward or slightly outward Reverse Swing • Hold medicine ball overhead • Keeping 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

38. Medicine Ball Instruction Alternating Lunge Twist • Start with holding Medicine Ball in front with arms extended • Lunge forward keeping vertical trunk with slight forward lean • At bottom of lunge front knee should be at 90 degree bend , back knee should below or slightly behind hip • At bottom of lunge rotate trunk 90 degrees toward the side of the forward leg. Overhead Crunch to Toes • Lay on back with ball extended over head • Perform V-Up with Medicine ball touching toes at top • Lay 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

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

40. TRX Instruction Chest Press • Hold TRX handles with back to the rig facing downward • TRX straps should be resting against arms • Hands at Chest • Move feet closer to rig to increase resistance • Engage Hips and core to prevent unwanted hip drag and swing • Keep elbows tucked to side • Press to full extension of elbow Low Row • Hold 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

41. TRX Instruction Alternating Single Leg Squat • Start facing TRX • Lift one leg and hold in front • Keep Tension on TRX without leaning backwards • Lower to parallel using TRX to help stabilize • Pull on TRX to help stand up returning to Starting Position • Maintain Good Posture and Knee/Foot alignment Hamstring Curl • Lay on back with feet inserted into TRX Loops • Extend 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

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

43. Battle Rig Instruction Pipeline • Jump from Start and Grip Pipeline • Traverse using hand over hand or lateral shuffle Ring and Ball Level 1 • Jump from start and grab a ring or ball with each hand • Keep elbow loaded at 90 degrees • Use legs to kip and create an upward swing before advancing to next grip Broken Bars • Jump 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

44. Rope Climb - Exercises • Rope Climb • J Hook • Jump Hold Level 1

45. Rope Climb Instruction J Hook Jump Hold • For regression and instruction purposes • Jump and hold rope with bent elbows • Work on J Hook mechanics Level 1

46. Traverse - Exercises • Ring Board • With Rings • Without Rings • Cliff Hanger • Options • Static Hold • Dynamic Traverse Primary Muscles - Biceps, Lats, Forearms Level 1

47. Traverse Instruction Ring Board • Start by hanging with both hands • Maintain grip with one hand while reaching for next Peg • Use knee kip to create and maintain momentum Cliff Hanger • Start by hanging with both hands • Maintain grip with one hand while laterally reaching for next grip • Use knee kip to create and maintain momentum Level 1

48. Devil Step - Exercises • Hand over Hand • Primary muscles - Forearms, Biceps, Lats • Side to Side • Options • Static Hold • Dynamic Traverse Level 1

49. 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 climb • You must complete the Devil Step to the very last step while showing control before feet can touch Side to Side • Start 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

50. Level 1 Day 1 Practical Level 2