Leg Tuck Tips - Army ACFT [Tip 5 of 6]
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Welcome back we’re at lesson 5 of I Can’t Do A Leg Tuck, your step by step progressive workout program to get your first leg tuck and it’ll also help you get to your third and fifth leg tuck.

So let’s dive into this.

Lesson no. 5: Bands are 100% necessary.
I know it’s not what you want to hear - oh man I gotta bust some bands...Listen these bands are not only going to help you out with your leg tucks but they can help you out with so many other events in the ACFT.

We will go over that at a different time, right now, we’re going to focus on leg tucks and leg tuck strength.

So what I want to do is I want to go over why bands are 100% necessary.

The first thing we need to realize is you cannot handle your bodyweight right now, so we need assistance. So we can also say, alright so I’ll get a gym partner or I’ll get a chair.

And they can spot me and I can spot myself right?
That is not correct. Because we cannot measure the assistance we’re being given and if we cannot measure the assistance that we’re being given, how the heck do we know when we’re allowed to level up or how do we know if we’re getting stronger?
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Your friend could be pushing up, say 20-30% and then the next day he could push you up 50%. You don’t know. You might think you’re getting stronger when actually you’re not.

So we need a system that’s going to show us that we are gradually getting stronger -
I hope this is making sense.

What we want to do is, the first thing we want to make sure is that we can get the dumbbell rows. So dumbbell rows is our first precheck. This is before we get into our band levels.

We want to make sure we’re getting the 25-pound dumbbell for females and for males we want to make sure we get about 35-45-pound dumbbells. We’re bringing it up, we’re holding it and we’re bringing it down. If we can get 8 solid reps at that, we can move on to body rows.

Now body rows, we’re going to be facing towards the sky and we’re going to pull our body up and we’re going to let it down in a nice and controlled way. Once we can get below 45 degrees, we’re almost parallel to the floor, and we’re getting nice reps where we’re coming up, holding, squeezing and then coming down real slow, controlled, if we can get 8 reps at that, we know it’s time to move on.

Moving on to our first band, that is the exciting part.

Once you get down the prechecks, it’s time to get to business.

So your first band is going to be your thickest band. Your 5th and last band are going to be the thinnest one. The thick band will give us more assistance.

And what that’s going to do is, we’re going to see our rep range. Say we start the first band and we knock out 10 reps row easier.

And then we do another set and another set and we keep getting 8-10 reps, 8-10 reps.
We know we can graduate to the next band.

So say we go to the next band and we do 3 reps, the 1st step, oh boy that’s tough right, then we do another 3 reps and 2 reps and 1 rep. We’re right there. This is where we want to be.

We want to be near that 5 rep range. So if we’re going anywhere from 3-5 reps, we know soon we’re going to get to 6-7 reps. Then boom as soon as you hit those 8 reps, we want to increase the intensity. Meaning, we need to move to the next band.

Less assistance means more resistance.

We are going to use a lighter band. We’re going to go through that whole process again where we want to aim for 5 reps but once we start getting towards 8 reps, it’s time to graduate to the next band.

You’ll see if you can continuously do this, continuously work these muscles, get up on that pull-up bar on a consistent basis, you will get a leg tuck before you know it. But we need to do it in a systematic approach. And the only way to do that is through bands.

I know.. I know.. You know what I know? I know you’re not broke so get yourself some bands and let’s get rocking.

All right, I will see you in the next lesson.

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