Commander Warm-Up and Cooldown
This page is a community reference only, based on this Reddit thread. It is not official doctrine and should not be treated as a binding SAF warm-up standard.
Use it as a memory aid if you are trying to remember a sequence. If the TC, training plan, or current unit-conduct instructions specify a different warm-up or cooldown, follow those instead.
Do not read this whole page like a script by default.
First confirm which sequence the conduct actually uses. Then read only the matching exercise order.
Commander Notes
- Treat this as a sequence memory aid, not a standard to impose on every conduct.
- If the training plan specifies counts, substitutions, or progression, use that version.
- If participants, ground, equipment, or weather conditions require adjustment, adjust the live conduct instead of forcing the remembered sequence.
Read Aloud If Applicable: Prehabilitation Exercise (PX) Reference
- Half Squats
- Mountain Climber
- Step Lunges
- Static Hamstring
- Single Leg Bridging
- Static Hip Flexor
- Sit Ups
- ITB Stretch in Sidelying
- Spider Stretch
- Knee Rolling Stretch
- Alternate Arm and Leg Lifts
- Glute Stretch
- Piriformis Stretch
- High Plank with Alternate Hip Tap
Read Aloud If Applicable: SAF Warm-Up Reference
- Jogging-on-spot
- Jumping Jacks
- High Jumpers
- Pectoral Stretch
- Side Stretch
- Dynamic Quad Stretch
- Hamstring Stretch
- Calf Stretch
Read Aloud If Applicable: SAF Cooldown Reference
- Breath in/out
- Pectoral Stretch
- Side Stretch
- Quad Stretch
- Hamstring Stretch
- Calf Stretch
- Glute Stretch
- Groin Stretch
Refer to the TC, training plan, unit standing orders, and live safety conditions. Do not follow this page if the actual conduct requirements differ.
Related tools
Move from the safety reminder into a date check
Commander and HA pages should send readers into a calendar check quickly, because the operational question is usually whether a date range is already safe enough to rely on.