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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.

Read This First

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.