tacfit26 flip chart

8/19/2019 Tacfit26 Flip Chart

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26

The TACFIT26 Flip Chart


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TACFIT ® Tactical Fitness Systems

The Ofcial TACFIT26 Flip Chart

Scott Sonnon, Chief Operations OfcerCopyright 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 incritical 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 ofinformation 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 uponany 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 shouldconsult 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, andthe 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 ofcers,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.

!""#$"%&$'

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 ofcers 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 inammation in parts of your body without rst consulting your doctor. Use this product at your own risk. Failure tofollow 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.


3/56

warmupmo ! ility workoutexercise compensationcool " own

knee circle lunge RaiseTactical front lunge

Tactical rear lunge

pigeon

! ackstroke knee ellipseplank pull knee

plank pull

" ownwar " facing " og

hip hur " le sit thru hipsit thru knee

sit thru extension

forearm frog

hitchhiker tactical pushup kneetactical pushupscrewing pushup

" rill ! it hol "

gunslinger Hollow Bo " y crunchspinal rock ! asic

spinal rock pike

shoul " er ! ri " ge

spinal rotation ta ! le lift

tripo " verticaltripo " overhea "

stan " ing si " e ! en "

Mobility Manual Page 15 Compensation Manual Page 15

Mobility Manual Page 04





Compensation Manual Page 06






4/56

RearLunge

pullplank

sit thruextension

screwingpushup

spinalrock pike

tripo " overhea "

FrontLunge

plankpull knee

sit thruknee

Tacticalpushup

spinalrock! asic

tripo " vertical

LungeRaise

kneeellipse

sit thruhip

tacticalpushup

knee

HollowBo " y

Crunch

ta ! lelift

r e c r u i t

r e g r e s s i o n

i n s t r u c t o r

Qual Manual Page 19 Qual Manual Page 20 Qual Manual Page 21 Qual Manual Page 22 Qual Manual Page 23 Qual Manual Page 24




5/56


hitchhiker clu !! ell two %han " e " swipe

seal

twisting lunge ring/strap

single row" ou ! le rowlawnmower

extension

twiste " lunge

! ackstroke jump %upcomman " o

chin %uppull %up


knee to chestpush kick

! ox step %uphop %up

hop %up ! all squathop %over parallel

squat

upwar " facing " og










6/56

clu !! elltwo %han " e "

swipe45 l ! s

ring/strapextension

pull %up ! ox hop %over

parallelsquat


swipe35 l ! s

ring/straplawnmower

chin %up ! ox hop %up! all squat


swipe

25 l ! s

ring/strapsingle row

comman " o ! ox hop %up


swipe15 l ! s

ring/strap" ou ! le row

jump %up ! ox step %up

" e l t a

L e v e l 1

Exercise Manual Page 05
















g a m m a

L e v e

l 2

B e t a

L e v e l 3

a l p h a

L e v e l 4


7/56


rolling shoul " er! la " e

kettle ! ell" ea " lift

go ! let cleango ! let squatgo ! let throw

sleeping warrior

insi " e shoul " er circle parallette / ! ox

knee pressforwar " ellipse! ackwar " ellipse

swing plank

locust

leg swing leg threa "! earkong

ape

king " ancer ! asic

Prayer Shoul " er Plyo clu !! ell gama cast stan " ing ! ack ! en "










8/56

kettle ! ellgo ! letthrow

parallette/ ! ox pressswing plank

ape clu !! ellgama cast

45 l ! s

kettle ! ellgo ! let

squat

parallette/ ! ox press

! ackwar " ellipse

kong clu !! ellgama cast

35 l ! s


clean


forwar "

ellipse

! ear clu !! ellgama cast

25 l ! s

kettle ! elltwo han " e "

" ea " lift

parallette/ ! ox pressknee press

leg threa " clu !! ellgama cast

15 l ! s

















" e l t a

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g a m m a

L e v e

l 2

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9/56


hin " u push %up clu !! ellshoul " er park squat

upwar " facing " og

sit %thru stretch qua " press ! asic

gecko! ase switchcontinuous

! ase switchalternating

" ying warrior

si " e shoul " er cast ring/strapknee press

swooprocca

roll %out

camel

Compensation Manual Page 30Mobility Manual Page 10






10/56

clu !! ellshoul " er

park squat45 l ! s

5 l / 5 r


5 l / 5 r

ring/straproll out

5


park squat35 l ! s

5 l / 5 r

! ase switchcontinuous

5 l / 5 r

ring/straproccapress

5


park squat

25 l ! s5 l / 5 r

gecko5 l / 5 r

ring/strapswoop

5


park squat15 l ! s

5 l / 5 r

qua " press! asic

5

ring/strapknee press

5












Exercise Manual Page 15 " e l t a

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l 2

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11/56


rocking shin lunge front lungerear lunge

jump switchair ! orne lunge

shin lunge

hollow ! o " y crunch spinal rock

! asicpikestra "" leknee " rop


frog leg swim mountain clim ! er! urpee

ta " pole sprawlqua " hop sprawl

win " removing

win " shiel " wiper kettle ! ell figureeight

seate " spinal twist










12/56

air ! ornelunge

21

spinal rockknee " rop

13

qua " hopsprawl

8

kettle ! ellfigure eight

32 kgs5

jump switch21

spinal rockstra "" le

13

ta " polesprawl

8


24 kgs5

rear lunge21

spinal rockpike

13

! urpee8


16 kgs

5

frontlunge

21

spinal rock! asic

13

mountainclim ! er

8


8 kgs5

















" e l t a

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m a

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13/56


lifting camel me " icine ! allneck squat

shotputfloor slamjump throw

stan " ing forwar " fol "

shirt ripping qua " press ! asic

forwar " ellipsehoppingclapping

floor ! ow pull

twisting lunge ring/strapsingle row

" ou ! le rowlawnmower

extension

twiste " lunge


leg swing leg threa "! ear

kongape

king " ancer ! asic











14/56

me " icine! all

jump throw

qua " pressclapping

ring/strapextension

clu !! ellgama cast

45 l ! s

ape

me " icine! all

floor slam

qua " presshopping

ring/straplawnmower

clu !! ellgama cast

35 l ! s

kong

me " icine! all

shotput

qua " pressforwar " ellipse


clu !! ellgama cast

25 l ! s

! ear

me " icine! all

neck squat

qua " press! asic


clu !! ellgama cast

15 l ! s

leg threa "





















L e v e l 1

g a m

m a

L e v e l 2

B e t a

L e v e l 3

a l p h a

L e v e l 4


15/56


16/56

pull %up5 #

kettle ! ellpush press

32 kgs25 R / 25 l

! ox hop %over

parallelsquat

5 #

clu !! ellclockwork

squat45 l ! s

5 # r / 5 # l

chin %up5 #


24 kgs25 R / 25 l

! ox hop %up! all squat

5 #

clu !! ellclockwork

squat35 l ! s

5 # r / 5 # l

comman " o5 #


16 kgs

25 R / 25 l

! ox hop %up5 #

clu !! ellclockwork

squat

25 l ! s5 # r / 5 # l

jump %up5 #


8 kgs25 R / 25 l

! ox step %up5 #

clu !! ellclockwork

squat15 l ! s

5 # r / 5 # l

















" e l t a

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m a

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B e t a

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17/56

warmupmo ! ility

workoutexercise

compensationcool " own

win " shiel " wiper kettle ! ell figureeight

seate " spinal twist

tripo " overhea " ring/strapknee to chest

feet to ! arcra " leskinner

shin " ancer ! ri " ge

hollow ! o " y crunch spinal rock! asic

pikestra "" leknee " rop


sit %thru stretch qua " press ! asicgecko



" ying warrior










18/56

kettle ! ellfigure eight32 kgs

ring/strapskinner spinal rockknee " rop ! ase switchalternating


24 kgs

ring/strapcra " le




16 kgs

ring/strapfeet to ! ar

spinal rockpike

gecko


8 kgs

ring/strapknee to

chest

spinal rock! asic

qua " pressBasic

















L e v e l 1

g a m

m a

L e v e l 2

B e t a

L e v e l 3

a l p h a

L e v e l 4


19/56


fol " ing shin ! ox twist one leg squat:high ! ox

Me " ium ! oxLow Box

spinal rock

pigeon

twisting lunge ring/strap

single row" ou ! le rowlawnmower

extension

twiste " lunge

hin " u push %up clu !! ell shoul " erpark squat

upwar " facing " og


ape

king " ancer ! asic










20/56

one legsquatspinal rock

ring/strapextension clu !! ellshoul " erpark squat

45 l ! s

ape

one legsquat

Low Box

ring/straplawnmower


park squat35 l ! s

kong

one legsquat

Me " ium ! ox



park squat

25 l ! s

! ear

one legsquat

high ! ox



park squat15 l ! s

leg threa "
















Exercise Manual Page 64 "

e l t a

L e v e l 1

g a m

m a

L e v e l 2

B e t a

L e v e l 3

a l p h a

L e v e l 4


21/56


shin ! ox switch parallel squat! all squat

! all of foot squatjump squat

Sphinx

shirt ripping qua " press ! asic

forwar " ellipsehoppingclapping

floor ! ow pull


chin %uppull %up








22/56

jump squat15 qua " pressclapping1#

pull %up5

! all offoot squat

15

qua " presshopping

1#

chin %up5

! all squat15


1#

comman " o5

parallelsquat

15

qua " press! asic

1#

jump %up5













e l t a

L e v e l 1

g a m

m a

L e v e l 2

B e t a

L e v e l 3

a l p h a

L e v e l 4


23/56

warmupmo ! ility

workoutexercise




Sphinx





swooprocca

roll %out

camel

sit %thru stretch qua " press Basicgecko



" ying warrior










24/56

! ase switchalternating21

jump squat 13 ring/straproll out8

spinal rockknee " rop5


21

! all offoot squat

13

ring/straproccapress

8


5

gecko21

! all squat13

ring/strapswoop

8

spinal rockpike

5

qua " press! asic

21

parallelsquat

13


8

spinal rock! asic

5

















e l t a

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g a m

m a

L e v e l 2

B e t a

L e v e l 3

a l p h a

L e v e l 4


25/56

warmupmo ! ility

workoutexercise


lifting ta ! le kettle ! ell two %han " e " swing

Stan " ing Back ! en " Claspe " Han "

Win " shiel " Wiper clu !! ell clockworksquat

triangle

floor hip worm san "! ag" ea " lift

cleanclean squat

thruster

flying locust

insi " e shoul " er circle parallette / ! oxknee press

forwar " ellipse! ackwar " ellipse

swing plank

locust



spinal rock

pigeon











26/56

kettle ! elltwo han " e " swing

32 kgs

clu !! ellclockworksquat45 l ! s

san "! agthruster parallette/ ! ox pressswing plank

one legsquatspinal rock


swing24 kgs

clu !! ellclockwork

squat35 l ! s

san "! agcleansquat


! ackwar " ellipse

one legsquat

Low Box


swing

16 kgs

clu !! ellclockwork

squat

25 l ! s

san "! agclean


forwar "

ellipse

one legsquat

Me " ium ! ox


swing8 kgs

clu !! ellclockwork

squat15 l ! s

san "! ag" ea " lift

parallette/ ! ox

knee press

one legsquat

high ! ox





















e l t a

L e v e l 1

g a m

m a

L e v e l 2

B e t a

L e v e l 3

a l p h a

L e v e l 4


27/56

warmupmo ! ility

workoutexercise




win " removing





seal





28/56

qua " hopSprawl 1 ## me " icine! alljump throw

1##

clu !! elltwo %han " e " swipe

45 l ! s1##

ta " polesprawl

1##

me " icine! all

floor slam1##


swipe35 l ! s

1##

! urpee1##

me " icine! all

shotput1##


swipe25 l ! s

1##

mountainclim ! er

1##

me " icine! all

neck squat1##


swipe15 l ! s

1##













e l t a

L e v e l 1

g a m

m a

L e v e l 2

B e t a

L e v e l

3

a l p h a

L e v e l 4


29/56

warmupmo ! ility

workoutexercise





squat

upwar " facing " og






extension

twiste " lunge


chin %uppull %up










30/56

! ox hop %overparallel

squat

me " icine! alljump throw

ring/strapextension pull %up


me " icine! all

floor slam

ring/straplawnmower

chin %up

! ox hop %up me " icine! all

shotput


comman " o

! ox step %up me " icine! all

neck squat


jump %up













e l t a

L e v e l 1

g a m

m a

L e v e l 2

B e t a

L e v e l

3

a l p h a

L e v e l 4






31/56

warmupmo ! ility

workoutexercise







swing plank

locust

Win " shiel " Wiper clu !! ell clockworksquat

triangle

han " cuff kettle ! ell pushpress

claspe " han " forwar " fol "









32/56

me " icine! alljump throw


clu !! ellclockworksquat45 l ! s

kettle ! ellpush press32 kgs

me " icine! all

floor slam


! ackwar " ellipse

clu !! ellclockwork

squat35 l ! s


24 kgs

me " icine! all

shotput


forwar " ellipse

clu !! ellclockwork

squat25 l ! s


16 kgs

me " icine! all

neck squat

parallette/ ! ox

knee press

clu !! ellclockwork

squat15 l ! s


8 kgs

















e l t a

L e v e l 1

g a m

m a

L e v e l 2

B e t a

L e v e l

3

a l p h a

L e v e l 4


33/56

warmupmo ! ility

workoutexercise


Prone Shoul " er Circle clu !! ell two %han " e " hea " cast

three leg " own " og





Stan " ing Back ! en " claspe " Han "







34/56

clu !! elltwo %han " e " hea " cast

45 l ! s5

ring/strapskinner5


32 kgs5


hea " cast35 l ! s

5

ring/strapcra " le

5


swing24 kgs

5


hea " cast25 l ! s

5


5


swing16 kgs

5


hea " cast15 l ! s

5

ring/strapknee to

chest5


swing8 kgs

5













e l t a

L e v e l 1

g a m

m a

L e v e l 2

B e t a

L e v e l

3

a l p h a

L e v e l 4


35/56

warmupmo ! ility

workoutexercise



Stan " ing Back ! en " claspe " han "

shoul " er screw parallette / ! oxknee press

rocca pressplanche press

shoul " er press

floor scorpion


shirt ripping qua " press ! asicforwar " ellipse

hoppingclapping

floor ! ow pull









36/56


32 kgs21

parallette/ ! oxshoul " er

press13

clu !! ellgama cast45 l ! s

8

qua " pressclapping5


swing24 kgs

21

parallette/ ! ox

planchepress

13

clu !! ellgama cast

35 l ! s8

qua " presshopping

5


swing16 kgs

21

parallette/ ! ox

roccapress

13

clu !! ellgama cast

25 l ! s8


5


swing8 kgs

21

parallette/ ! ox knee

press13

clu !! ellgama cast

15 l ! s8

qua " press! asic

5

















e l t a

L e v e l 1

g a m

m a

L e v e l 2

B e t a

L e v e l

3

a l p h a

L e v e l 4


37/56

warmupmo ! ility

workoutexercise




spinal rock

pigeon


swooproccaroll %out

camel

hin " u push %up clu !! ell two %han " e " shoul " er park squat

upwar " facing " og




sit %thru stretch qua " press ! asicgecko

! ase switch

continuous! ase switchalternating

" ying warrior











38/56

one legsquat

spinal rock

ring/straproll out


park squat45 l ! s



one legsquat

Low Box

ring/straprocca

press


park squat35 l ! s



one legsquat

Me " ium ! ox

ring/strapswoop


park squat25 l ! s

spinal rockpike

gecko

one legsquat

high ! ox



park squat15 l ! s

spinal rock! asic

qua " pressBasic





















e l t a

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g a m

m a

L e v e l 2

B e t a

L e v e l

3

a l p h a

L e v e l 4


39/56

warmupmo ! ility

workoutexercise




extension

twiste " lunge



Sphinx




sleeping warrior


chin %uppull %up









40/56

ring/strapextension

3 #

jump squat5 #


5 #

pull %up3 #

ring/straplawnmower

3 #

! all offoot squat

5 #


squat5 #

chin %up3 #


3 #

! all squat5 #


clean5 #

comman " o3 #


3 #

parallelsquat

5 #


5 #

jump %up3 #

















e l t a

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41/56

warmupmo ! ility

workoutexercise




shin lunge

shoul " er screw parallette / ! oxknee press

rocca pressplanche press

shoul " er press

floor scorpion






win " removing








42/56

air ! ornelunge

parallette/ ! ox

shoul " erPress


qua " hopsprawl

jump switch parallette/ ! ox

planchePress


ta " polesprawl

rear lunge parallet te/ ! ox

roccaPress

spinal rockpike

! urpee

frontlunge

parallette/ ! ox

knee Press

spinal rock! asic

mountainclim ! er

















e l t a

L

e v e l 1

g a m

m a

L e v e l 2

B e t a

L e v e l

3

a l p h a

L e v e l 4


43/56

warmupmo ! ility

workoutexercise







cleanclean squat

thruster

flying locust


ape

king " ancer ! asic








44/56

clu !! ellgama cast

45 l ! s

ring/strapskinner

san "! agthruster

ape

clu !! ellgama cast

35 l ! s

ring/strapcra " le

san "! agclean

squat

kong

clu !! ellgama cast

25 l ! s


san "! agclean

! ear

clu !! ellgama cast

15 l ! s

ring/strapknee to

chest


leg threa "

















e l t a

L

e v e l 1

g a m

m a

L e v e l 2

B e t a

L e v e l

3

a l p h a

L e v e l 4


45/56

warmupmo ! ility

workoutexercise




Sphinx



swing plank

locust

hin " u push %up clu !! ell two %han " e " shoul " er park squat

upwar " facing " og






46/56

jump squat8


5


park squat45 l ! s

3 l / 3 r

! all offoot squat

8


! ackwar " ellipse

5


park squat35 l ! s

3 l / 3 r

! all squat8


forwar " ellipse

5


park squat25 l ! s

3 l / 3 r

parallelsquat

8

parallette/ ! ox

knee press5


park squat15 l ! s

3 l / 3 r













e l t a

L

e v e l 1

g a m

m a

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B e t a

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3

a l p h a

L e v e l 4


47/56

warmupmo ! ility

workoutexercise



Stan " ing Back ! en " claspe " han "





shin lunge






48/56


swing32 kgs

8


hea " cast45 l ! s

13

air ! ornelunge

21


swing24 kgs

8


hea " cast35 l ! s

13

jump switch21


swing16 kgs

8


hea " cast25 l ! s

13

rear lunge21


swing8 kgs

8


hea " cast15 l ! s

13

frontlunge 21













e l t a

L

e v e l 1

g a m

m a

L e v e l 2

B e t a

L e v e l

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49/56


50/56


32 kgs

me " icine! all

jump throw

parallette/ ! ox

shoul " erpress

ring/strapextension

one legsquat

spinal rock


24 kgs

me " icine! all

floor slam

parallette/ ! ox

planchepress

ring/straplawnmower

one legsquat

Low Box


16 kgs

me " icine! all

shotput

parallette/ ! ox

roccapress


one legsquat

Me " ium ! ox


8 kgs

me " icine! all

neck squat

parallette/ ! ox

knee press


one legsquat

high ! ox





















e l t a

L

e v e l 1

g a m

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L e v e l 2

B e t a

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51/56

warmupmo ! ility

workoutexercise





squat

upwar " facing " og



swing plank

locust












52/56

! ox hop %over

parallelsquat

5 #


5 #

ring/strapskinner

5 #


32 kgs25 l / 25 r


5 #


! ackwar " ellipse

5 #

ring/strapcra " le

5 #


24 kgs25 l / 25 r

! ox hop %up5 #


forwar " ellipse

5 #


5 #


16 kgs25 l / 25 r

! ox step %up5 #

parallette/ ! ox

knee press5 #

ring/strapknee to

chest5 #


8 kgs25 l / 25 r


















53/56

warmupmo ! ility

workoutexercise





cleanclean squat

thruster

flying locust





win " removing








54/56


hea " cast45 l ! s

san "! agthruster


32 kgs

qua " hopsprawl


hea " cast35 l ! s

san "! agclean

squat


24 kgs

ta " polesprawl


hea " cast25 l ! s

san "! agclean


16 kgs

! urpee


hea " cast15 l ! s



8 kgs

mountainclim ! er

















" e l t a

L

e v e l 1

g a m m a

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warmupmo ! ility

workoutexercise



seal




sleeping warrior


chin %uppull %up





squat

upwar " facing " og









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swipe45 l ! s

5 #


5 #

pull %up5 #

! ox hop %over

parallelsquat

5 #


swipe35 l ! s5 #


squat5 #

chin %up5 #


5 #


swipe25 l ! s

5 #


clean5 #

comman " o5 #

! ox hop %up5 #


swipe15 l ! s

5 #


5 #

jump %up5 #

! ox step %up5 #













" e l t a

L

e v e l 1

g a m m a

L e v e l 2

B e t a

L e v e l

3

a l p h a

L e v e l 4

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