Warm-up (Marine Corps Dailey Seven)

 

Note: A count equals one movement and marines count two jumping jacks and two pushups as one repetition.

1. Side Straddle Hop

The side straddle hop/jumping-jack is a four-count exercise. The exercise is begun from a standing position with your feet together and your arms at your sides (with the palms of your hands lying on the sides of your thighs). On the first and third count, jump and land with both feet just beyond shoulder width apart while bringing the hands together overhead (your arms should make an arc straight out from your body with the apex of the movement culminating in the palms facing each other). On the second and fourth count, jump back to the starting position, reversing the first and third count motion. The side straddle hop is performed in a fluid, continuous motion.

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2. Cherry Picker

The cherry picker is a four-count exercise. The exercise is started from a standing position with your legs straight and spread slightly more than shoulder width apart, your feet facing forward, and your hands on your hips. On the first count, bend straight over and touch the ground with both hands as far forward as you can comfortably without losing your balance. On the second count, touch the ground between your legs. On the third count, touch the ground farther back between your legs. On the fourth count, stand up straight and put your hands on your hips.

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3. Bend and Thrust

The bend and thrust is a four-count exercise. The exercise is initiated from a standing position with your legs straight and spread slightly more than shoulder width apart, and your feet facing forward. On the first count, bend over and place your hands on the ground in the pushup position. On the second count, thrust your feet out behind you and enter the pushup position. On the third count, reverse the second count motion, pulling your feet back in and preparing yourself to stand. On the fourth count, stand and return to the starting position.

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4. Mountain Climber

The mountain climber is a four-count exercise. Mountain climbers are started from a non-standing position; your hands are on the floor with one leg tucked and one leg extended. (Your weight should be placed on the balls of your feet and your shoulders should be positioned over your hands.) On the first count, extend the tucked leg and tuck the extended leg. The second, third, and fourth counts consist of the same movement (the alternation of your legs to either a tucked or extended position).

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5. Trunk Twist

The trunk twist is a four-count exercise. To begin the exercise, start with your legs spread shoulder width apart, legs straight, and hands on hips. On the first count, bend forward (your upper body should be parallel to the ground). On the second count, rotate to your left, leaning over your left leg. On the third count, lean back. On the fourth count, rotate to your right, leaning over your right leg. The exercise always begins with a forward movement but the next successive counts may be performed in reverse order.

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6. Marine Corps Pushup

The Marine Corps pushup is a four-count exercise. The exercise starts with you lying in the prone position with your palms on the floor, shoulder width apart, legs together with toes on the ground, elbows tucked to your sides, and knees straight. Before you begin the counts, extend your arms until your elbows are slightly bent, elevate your body off the ground, keeping your back straight. (This is the starting position.) On the first and third count, lower the chest to the ground; bend the elbows to at least 90 degrees. On the second and fourth count, extend the arms back to the starting position.

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7. Lunge

The lunge is a four-count exercise. The lunge starting position is standing with your feet shoulder width apart and your hands on your hips. On the first count, touch the right knee to the ground by stepping forward with the left foot and bending both knees. On the second count, reverse the movement and return your posture to the starting position. On the third count, touch your left knee to the ground by stepping forward with your right foot and bending both knees. On the fourth count, reverse the movement and return your posture to the starting position.

Warning: Do not bend the forward knee more than 90 degrees.

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