6 MISCA movements
Hex-bar deadlift
Hex bar
DVIDS · US military6 MI · TRAINING
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EXERCISE DEMONSTRATION
Warm-up
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General exercise technique. For SCA assessment, follow the UK v4.0 conduct notes and your PTI’s instructions; overseas demonstrations may use different assessment rules.
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SCA movements
Press-up
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DVIDS · US militarySCA movements
Pull-up
Pull-up bar
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Barbell back squat
Barbell
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Barbell Romanian deadlift
Barbell
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Dumbbell Romanian deadlift
Dumbbells
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Barbell deadlift
Barbell
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Goblet squat
Kettlebell
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Barbell forward lunge
Barbell
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Dumbbell bent-over row
Dumbbells
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Barbell bent-over row
Barbell
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Dumbbell shoulder press
Dumbbells
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Dumbbell bench press
Dumbbells and bench
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Dumbbell incline bench press
Dumbbells and bench
DVIDS · US militaryCore and carry
Farmer carry
Kettlebells
DVIDS · US militaryCore and carry
Plank
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DVIDS · US militaryCore and carry
Side plank
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Suspension row
Suspension trainer
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Inverted row
Fixed bar
DVIDS · US militaryWarm-up and mobility
Warm-up
Bodyweight
NHSWarm-up and mobility
Posture
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NHSBodyweight basics
Standing press-up
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NHSWarm-up and mobility
Thigh stretch
Bodyweight
NHSBodyweight basics
Squat
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NHSWarm-up and mobility
Calf stretch
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NHSWarm-up and mobility
Chest stretch
Bodyweight
NHSWarm-up and mobility
Upper back stretch
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NHSWarm-up and mobility
Tricep stretch
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NHSBodyweight basics
Sit to stand
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NHSBodyweight basics
Sit to stand with calf raise
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NHSUse good movement standards
Start with a variation and load you can control. Ask your PTI to check unfamiliar lifting or assistance setups. Follow any medical restrictions and stop if pain or illness develops.
Exercise demonstrations: NHS and US military / DVIDS. Follow your PTI’s assessment instructions.