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.
Pushing the Wave. This Tai Chi exercise helps tone your arm muscles, while at the same time strengthens your knees. With your knees slightly bent and your feet apart, turn your body to your left as you shift your weight from your right foot to your left. Push your arms out in front of you with palms facing outward.