Marine Corps Reference Publication (MCRP) 5-12C, Marine Corps Supplement to the. Department of Defense Dictionary of Military and Associated Terms, is an extension of. JP 1-02 and provides Marine Corps-specific terms and definitions.
To do them: 1  Lay on your back with a dumbbell in each hand. 2  Extend your arms out to your side, as if your were forming a cross. 3  Slowly, with your arms still extended, curl your hands together until the dumbbells meet above the center of your chest. 4  Slowly return your arms back to your sides.
1 Keeping your hips lifted off the floor and palms flat, bring your chest to the floor. 2  Place your chest between your hands and gently touch your chin to the floor.  Hold for 1-10 breaths, and then lower your body all the way to the mat and rest. More experienced students can press back into Plank Pose.