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    TACFIT Mass Assault Phase One Calendar 7x4

    Uploaded by

    Eduardo Zea
    The document outlines a 16 day TMA Phase One program consisting of warm up and cool down exercises performed for 60 seconds each on days with no, low, or moderate intensity. Days with moderate intensity include a 35 second workout of 6 rounds consisting of various movements. Days with high intensity consist of the same 35 second, 6 round workout. The program progresses from no to low to moderate to high intensity over its 16 day duration.

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    Attribution Non-Commercial (BY-NC)
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    TACFIT Mass Assault Phase One Calendar 7x4

    Uploaded by

    Eduardo Zea
    808 views20 pages
    The document outlines a 16 day TMA Phase One program consisting of warm up and cool down exercises performed for 60 seconds each on days with no, low, or moderate intensity. Days with moderate intensity include a 35 second workout of 6 rounds consisting of various movements. Days with high intensity consist of the same 35 second, 6 round workout. The program progresses from no to low to moderate to high intensity over its 16 day duration.

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    TACFIT_Mass_Assault_phase_one_calendar_7x4

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    The document outlines a 16 day TMA Phase One program consisting of warm up and cool down exercises performed for 60 seconds each on days with no, low, or moderate intensity. Days with moderate intensity include a 35 second workout of 6 rounds consisting of various movements. Days with high intensity consist of the same 35 second, 6 round workout. The program progresses from no to low to moderate to high intensity over its 16 day duration.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    808 views20 pages

    TACFIT Mass Assault Phase One Calendar 7x4

    Uploaded by

    Eduardo Zea
    The document outlines a 16 day TMA Phase One program consisting of warm up and cool down exercises performed for 60 seconds each on days with no, low, or moderate intensity. Days with moderate intensity include a 35 second workout of 6 rounds consisting of various movements. Days with high intensity consist of the same 35 second, 6 round workout. The program progresses from no to low to moderate to high intensity over its 16 day duration.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 20

    TMA Phase One

    Day 1 — No Intensity Day 2 — Low Intensity


    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds
    TMA Phase One
    Day 3 — Moderate Intensity Warm Up Day 3 — Moderate Intensity Cool Down
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

    NOTES ON THE CYCLE


    Day 3 — Moderate Intensity
    Workout
    6 Rounds - 35 seconds per
    movement
    Front Lunge Curl
    Bridge Press Double Overhead
    Standing Side Bend
    Upright Row
    Standing Twist Press
    Swing
    Rest 60 seconds
    TMA Phase One
    Day 4 — No Intensity Day 5 — Low Intensity
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds
    TMA Phase One
    Day 6 — Moderate Intensity Warm Up Day 6 — Moderate Intensity Cool Down
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

    NOTES ON THE CYCLE


    Day 6 — Moderate Intensity
    Workout
    6 Rounds - 35 seconds per
    movement
    Front Lunge Curl
    Bridge Press Double Overhead
    Standing Side Bend
    Upright Row
    Standing Twist Press
    Swing
    Rest 60 seconds
    TMA Phase One
    Day 7 — High Intensity Warm Up Day 7 — High Intensity Cool Down
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

    NOTES ON THE CYCLE

    Day 7 — High Intensity Workout


    6 Rounds - 35 seconds per
    movement
    Front Lunge Curl
    Bridge Press Double Overhead
    Standing Side Bend
    Upright Row
    Standing Twist Press
    Swing
    Rest 60 seconds
    TMA Phase One
    Day 8 — No Intensity Day 9 — Low Intensity
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds
    TMA Phase One
    Day 10 — Moderate Intensity Warm Up Day 10 — Moderate Intensity Cool Down
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

    NOTES ON THE CYCLE


    Day 10 — Moderate Intensity
    Workout
    6 Rounds - 35 seconds per
    movement
    Rear Lunge Tri Extension
    Bridge Press Double HMR
    Windmill
    Incline Row
    Lunge Twist Press
    Push Press
    Rest 60 seconds
    TMA Phase One
    Day 11 — No Intensity Day 12 — Low Intensity
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds
    TMA Phase One
    Day 13 — Moderate Intensity Warm Up Day 13 — Moderate Intensity Cool Down
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

    NOTES ON THE CYCLE


    Day 13 — Moderate Intensity
    Workout
    6 Rounds - 35 seconds per
    movement
    Rear Lunge Tri Extension
    Bridge Press Double HMR
    Windmill
    Incline Row
    Lunge Twist Press
    Push Press
    Rest 60 seconds
    TMA Phase One
    Day 14 — High Intensity Warm Up Day 14 — High Intensity Cool Down
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

    NOTES ON THE CYCLE

    Day 14 — High Intensity Workout


    6 Rounds - 35 seconds per
    movement
    Rear Lunge Tri Extension
    Bridge Press Double HMR
    Windmill
    Incline Row
    Lunge Twist Press
    Push Press
    Rest 60 seconds
    TMA Phase One
    Day 15 — No Intensity Day 16 — Low Intensity
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds
    TMA Phase One
    Day 17 — Moderate Intensity Warm Up Day 17 — Moderate Intensity Cool Down
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

    NOTES ON THE CYCLE


    Day 17 — Moderate Intensity
    Workout
    6 Rounds - 35 seconds per
    movement
    One Leg Romanian Deadlift
    Bridge Press Alternating
    Side Press
    Bent Over Row
    Split Stance Lift Up
    Clean
    Rest 60 seconds
    TMA Phase One
    Day 18 — No Intensity Day 19 — Low Intensity
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds
    TMA Phase One
    Day 20 — Moderate Intensity Warm Up Day 20 — Moderate Intensity Cool Down
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

    NOTES ON THE CYCLE


    Day 20 — Moderate Intensity
    Workout
    6 Rounds - 35 seconds per
    movement
    One Leg Romanian Deadlift
    Bridge Press Alternating
    Side Press
    Bent Over Row
    Split Stance Lift Up
    Clean
    Rest 60 seconds
    TMA Phase One
    Day 21 — High Intensity Warm Up Day 21 — High Intensity Cool Down
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

    NOTES ON THE CYCLE

    Day 21 — High Intensity Workout


    6 Rounds - 35 seconds per
    movement
    One Leg Romanian Deadlift
    Bridge Press Alternating
    Side Press
    Bent Over Row
    Split Stance Lift Up
    Clean
    Rest 60 seconds
    TMA Phase One
    Day 22 — No Intensity Day 23 — Low Intensity
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds
    TMA Phase One
    Day 24 — Moderate Intensity Warm Up Day 24 — Moderate Intensity Cool Down
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

    NOTES ON THE CYCLE


    Day 24 — Moderate Intensity
    Workout
    6 Rounds - 35 seconds per
    movement
    One Leg Romanian Dead Curl
    Bridge Press Alt Stabilized
    Bent Press
    Bent Over Row Alt Stabilized
    Dragon Squat Lift Up
    Clean and Jerk
    Rest 60 seconds
    TMA Phase One
    Day 25 — No Intensity Day 26 — Low Intensity
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds
    TMA Phase One
    Day 27 — Moderate Intensity Warm Up Day 27 — Moderate Intensity Cool Down
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

    NOTES ON THE CYCLE


    Day 27 — Moderate Intensity
    Workout
    6 Rounds - 35 seconds per
    movement
    One Leg Romanian Dead Curl
    Bridge Press Alt Stabilized
    Bent Press
    Bent Over Row Alt Stabilized
    Dragon Squat Lift Up
    Clean and Jerk
    Rest 60 seconds
    TMA Phase One
    Day 28 — High Intensity Warm Up Day 28 — High Intensity Cool Down
    Perform One Set Of The Following Perform One Set Of The Following
    Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
    Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
    Thoracic Circles 60 seconds Standing Triangle 60 seconds
    Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
    Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
    Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

    NOTES ON THE CYCLE

    Day 28 — High Intensity Workout


    6 Rounds - 35 seconds per
    movement
    One Leg Romanian Dead Curl
    Bridge Press Alt Stabilized
    Bent Press
    Bent Over Row Alt Stabilized
    Dragon Squat Lift Up
    Clean and Jerk
    Rest 60 seconds

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