K-Bar’s Morning PT
The following is a standard Pre-SOF morning PT to keep the edge of your knife sharp. Recommendations are as follows:- Don’t rush through exercises – adopt a nice even flow in each set and don’t give up.
- Go all the way through the workout without breaking sets up. You can take a short breather between exercises, but not during a set.
- Keep your head up and your eyes open. Stay mentally tough – especially when the pain starts to make you want to take a break.
The entire workout should take no more than 1 hour.
Warm Up
- 50 Four Count Jumping Jacks
- Hamstring Stretch 1 Minute each side
- Ankle rotations 20 each way
- 10 Trunk Rotations – 5 each way
- 10 four count windmills
- 10 Cherry Pickers
Workout
Phase I – Complete 2 Rounds
- 25 Push Ups
- 10 Up/Back/Over
- 25 Push Ups
- 10 Press Press Flings
- 25 Push Ups
- 10 Hi Jack Hi Jill
- 25 Sit Ups
- 30 Seconds Cobra Stretch
- 25 Sit Ups
- 10 Trunk Bending fore and aft
- 25 Sit Ups
- 10 Trunk Rotations – 5 each way
Phase II – Complete 2 Rounds
- 20 Tricep Push Ups
- 40 four count Flutter Kicks
- 20 Dive Bomber Push Ups
- 40 four Count Flutter Kicks
Phase III – Complete 2 Rounds
- 25 four count Lunges
- 25 Squats
- 25 four count Sitting Flutter Kicks
Phase IV
- 50 Eight Count Body Builders
- 5 Sets of 10 Dead Hang Pull Ups
Cool down jog and stretch
