Fillable Daily 16 Program Schedule printable pdf download

DAILY 16 PROGRAM

1. The Daily 16 Program is a comprehensive series of warmup, conditioning, and cool-down exercises. The Daily

16 warmup exercises facilitate gradual distribution of blood flow to the muscles, preparing both the cardiovascular

and musculoskeletal systems for the exercise session, by effectively targeting both the upper and lower body. The

increased blood flow to the muscles produces a warming effect, increasing the elasticity of the muscles and

connective tissues, which is believed to reduce injury risks. The Daily 16 conditioning exercises include traditional

calisthenics that are safe in providing a total body workout, which can vary in duration, degree of difficulty, and

level of intensity. The Daily 16 cool-down exercises (the same exercises used in the warmup) allow the body to

gradually return to the pre-exercise state.

2. There are three different ways the Daily 16 Program can be used during physical training:

a. Daily 16 Warmup. A series of warmup and dynamic stretching exercises that should be conducted prior to the

main activity (e.g., formation run, obstacle course, circuit course, etc.), of every physical training session.

b. Daily 16 Workout . A series of conditioning exercises that can be used as augmentation to another conditioning

activity (circuit course, Physical Fitness Test , etc.), or can be used as a conditioning activity in of itself by simply

increasing the number of repetitions or by slowing down the execution of the repetition.

c. Daily 16 Cool-Down. A series of cool-down exercises that should be used as the final activity of a physical

training session.

3. Daily 16 Warmup and Dynamic Stretching Descriptions

a. Warmup Exercises

(1) Heel to Toe Rocking. Starting position is standing with feet together and hands on hips. Rock back onto

the heels, pause, then rock forward onto the toes and pause. Repeat 10 to 15 repetitions.

(2) Partial Squats. Starting position is standing with feet shoulder width apart, arms at the sides. Keeping the

heels on the ground, partially squat until hands are near mid-calf. The knees should only bend to about 60 degrees,

just short of a sitting position. Return to the starting position. Repeat 10 to 15 repetitions.

(3) Butt Kicks. Starting position is standing with feet shoulder width apart, hands on hips. Shift weight onto

the right foot and quickly bend the left knee five times, bringing the left heel toward the buttocks. Switch legs and

repeat. Repeat the whole cycle two or three times, until a total of 15 to 20 repetitions are done on each leg.

(4) Double Time in Place. Starting position is standing with arms at the sides. Slowly begin to run in place and

gradually increase speed. While double-timing, conduct "punches to the front" (throw easy punches to the front of

the body). Switch to "punches to the sky" (throw easy punches straight up to the sky). Finish with "arm circles",

(begin small then transition to large arm circles; repeat in other direction).

(5) Neck Flexion and Extension. Starting position is standing with feet shoulder width apart, hands on hips.

Flex the neck forward bringing the chin toward the chest, pause. Extend the head back and pause. Repeat for 5 to

10 repetitions.

(6) Neck Lateral Flexion. Starting position is standing with feet shoulder width apart, hands on hips. Tilt the

head to the left side, bringing the left ear toward the left shoulder, pause. Switch sides and repeat. Repeat for 5 to 10

repetitions.

(7) Trunk Flexion and Extension. Starting position is standing with feet shoulder width apart, hands on hips.

Extend the trunk backward bringing a slight hyperextension of the trunk and pause. Repeat for 5 to 10 repetitions.

(8) Trunk Lateral Flexion. Starting position is standing with feet shoulder width apart, hands on hips. Bend the

trunk to the left side, pause, then switch to the right side and pause. Repeat for 5 to 10 repetitions. Proceed to the

Stretching Exercises.

Daily 16 Program Schedule