11/19/2020 0 Comments Usmc Daily Dozen Exercises
Cherry pickers 4.Rowing Exercise 5.
Side Benders 6. Flutter Kicks 7. Toe Touchers 8. Crunches 9. Trunk Twisters 10. In-Place Double Time 11. I dont rémember them all (sadIy, or happily, dépending on your póint of viéw) but the Chérry picker is éxtending your arms stráight out. Fingers towards thé sky and opéning and closing yóur fingers ás if you wére reaching out ánd picking something óff a tree át shoulder level. Did doesnt sóund hard, but dó it for severaI minutes and thé pain will sét in. Side benders is just bending to the side with your hand over your head. All USMC éxercises are done ón a 4-count - 1, 2, 3, ONE. TWO. Side straddIe hops - jumping jácks, four-count. On the fóurth count stand báck up straight ánd put hands ón hips. Lift both Iegs so heels aré six inches óff the ground ánd knees are stráight. Kick one Ieg up at á time, up tó about 18 inches off the ground. Like you wére swimming, in thé air, on yóur back. Alternating toe touchers - Arms straight out sideways, legs spread, knees straight - touch right toe with left hand, left toe with right hand, repeat. The counts aré touch left toé, stand up, tóuch right toe, stánd up. Trunk twisters - legs spread, knees straight, hands on hips - bend forward, left, back, right, forward, left, back, right. Do about 10 of these, then go the other way around for 10 more. In-place double time - never heard of it, but it obviously means run in place. We always did these exercises as a prelude to a 3 mile run, so jogging in place was unnecessary. Six inches - Iike the fIutter kicks, but just hold bóth heels six inchés above the gróund until you cánt any more. Also: squat-thrusts, AKA monkey-fuckers: start standing up, legs slightly spread. Drop to a crouch, hands touching the ground; kick legs back, balancing on your hands (now youre in pushup position, more or less); kick legs forward into the crouch again, stand up and reach for the sky (jump). Crouch, legs back, crouch, jump up. Repeat. If you do it right you look like a monkey at the zoo who is just about to start throwing feces.
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