Chapter 8 Test Form 2c: Fill & Download for Free

Update Sept.2014:This question and my answer have provided me with a great deal of inspiration towards writing a book that looks more specifically at most of the things I've listed. People have been asking for pictures, you will find pictures. It will be free to read online. I've started publishing this in small sections and will provide updated links below each of my points for those interested in further explanations, and pictures...You can find the entire project for free here: White Belt Fitness1 - Breathing is more important than you think.It might be the most important consideration actually, and most people tend to breath poorly. Learn the difference between shallow breathing and deep/full breathing. Breathe more with your diaphragm and trunk as opposed to your chest, and neck, which can translate into poor shoulder and hip function a lot more quickly than you might imagine.Breathing well, shows that you can own a position. If you can breath properly during a movement (say a bodyweight squat or push-up) you're good to add sufficient load and advance to the valsalva maneuver (breath holding technique for lifting heavy stuff). Many people can't breath in positions seemingly as simple as a glute bridge, a front plank or a push-up but this is a good still to prep for.During exercise at higher intensities (but not the highest where the Valsalva maneuver is most useful) typically you want to breathe in on the way down and breathe out forcefully on the way up (cut your exhalation a little bit short, to increase abdominal pressure - which allows you to lift more). There are a few exceptions though, for rowing exercises it may be better to breath in (at medium intensities) during exertion (breathing in throws your ribcage into extension which is what we want during a row).The valsalva maneuver is a little trickier to learn and is generally not needed by beginners, but can improve heavy lifts quite well as your progress to an intermediate/advanced lifter.For more on breathing, check out this chapter of White Belt Fitness. 2 - People with healthy asymptomatic low backs are able to do a minimum 2 minute front plank and from the elbows and Sorensen Test in the perfect position, and 90 seconds side plank tests. There is an indicate that the balance relative to all of these positions may even be the most important. Say you can do 2 minutes in front and sorensen position but only 30 and 40 seconds a side for the side plank, that should raise some red flags.They should also be able to initiate a basic glute bridge from the floor and shift their weight back and forth slowly to each leg, without a change in the height of both Anterior Superior Iliac Spines (ASIS - the upper notches on either side of the front of the pelvis), with no hamstring cramping and no back pain in the process.*All while maintaining good breathing patterns and neutral spinal position.Everybody should be capable of demonstrating these positions, no matter what level you're at.For training the Front Plank, check this chapter out.For the Side Plank check out this chapter.The end of this chapter on Bridging has another good core diagnostic tool.3 - What neutral spine is and how to maintain it for pretty much every kind of exercise. This is a safety thing. Failure to maintain neutral spine while you lift, may not hurt you immediately, but you're killing Peter to pay Paul right now. Most people who lift poorly, do so to move more weight today, at the expense of certain joints tomorrow. It's a lot of bad repetitions that generally add up to injury later in life. Could be next week, next year or five years from now, but repetitive improper lifting will eventually add up.Hint: Neutral Spine is different depending on load (compression, shear, torsion, etc...) vector (the angle a load is acting on the spine) and the amount of load. So in a deadlift, it may look a lot more like a 'flat' spine, towards the bottom of a squat it may flatten out a little (though the bottom shouldn't tuck under...). Likewise, a lower level birddog exercise should be far easier to maintain good spinal curvature by comparison to a heavily loaded deadlift.4 - What the 'tripod' of the foot is and how it affects pronation vs supination of the ankle (and why most people pronate out of balance leading to knee, hip and back pain...). Most people understand pronation (rolling in), incorrectly. Pronation has to happen, it's not being able to control it adequately that is the problem, and the majority of people cannot control it adequately.The tripod of the foot is important so that you can utilize ground reaction forces appropriately through your lower body during lower body lifts like the squat, lunge, and deadlift.5 - What an open chain movement is, versus a closed chain movement.It's simple really, but will help you figure out how best to train certain movements. A closed chain movement means you are moving your bodyweight (plus any additional load) around a fixed axis. An open chain movement means that chain is broken and you are moving the weight around your body (your body is acting as the fixed axis).Some good examples of the difference between a closed chain movement and an open chain one:A push-up is closed chain, while any kind of bench press is open chain.A pull-up or chin-up is closed chain, while a pulldown is open chain.A squat, lunge, or deadlift are closed chain, while a leg extension machine, leg curl machine or a leg press are open chain.This is important information because doing an open chain movement often requires a difference technique from a closed chain one. For instance bench press is best completed by packing the shoulder in and minimizing the movement of the shoulder girdle (moving it in an open chain, destabilizes it, decreasing the amount of weight you can use). By comparison a push-up is best completed in the opposite manner by moving the shoulder girdle forward and back, training the smaller stabilizing muscles.6 - What the 'packed' shoulder position is, and how to maintain it where appropriate in certain movements. The shoulder wants to get packed down and towards the spine, sitting against the ribcage, to maximize it's stability (you can have too much of this, but that's not the norm). People have a lot of problem finding this position with desk posture, particularly overhead which is why I'm selective about who I let press overhead. This is a good safety technique, but it also maximizes performance.This is important to take stress off the smaller stabilizing muscles of the shoulder joint and maximize the training effect. For instance carrying a weight overhead, doing a Get-Up or a Farmers Carry are all easier with a packed shoulder position. In a deadlift we want a packed shoulder position to better transfer force. In a bench press variation we typically want a packed shoulder position to stabilize the shoulder.7 - What the 'packed' neck position is, and how it is involved with maintaining neutral spine position. You should look like a wrestler (head back, chin tucked into almost double chin position) for the majority of the lifts you perform, particularly the big ones like deadlifts, squats, push-ups, etc...This is another safety/performance technique. The packed neck position optimizes spinal stability and creates additional core stability (intra-abdominal pressure) which makes movement easier, especially under load. It also takes a lot of stress off the neck from going into extension too frequently, which is often the case, feeding into bad posture.8 - That weight training or strength training, though AWESOME, is still only a relatively small component of what should compromise a good training program (depending on your objectives), so don't forget important things like nutrition, movement quality, recovery, power development, mindset development, tissue quality, range of motion, flexibility/mobility work, balanced workloads, energy system work where applicable, etc...etc...9 - That the basic rep ranges are often all you need. There are a lot of complicated rep and set training protocols, most people don't need to know, but can be useful later in your training, once you've got the basics down.You should do some training at less than 8 reps (the strength rep range - even less than 6 from time to time). You should also do some lifting in a 6-12 rep range (probably the majority of your training will fall here), which is a transitionary range for both strength, hypertrophy and endurance. The last rep range people should utilize from time to time is to lift above 12 reps, which I think is often best served with closed chain, often bodyweight exercises like push-ups, chin-ups, squats, lunges, etc...10 - There are not really 'bad' and 'good' exercises, it's more like a spectrum of 'better' to 'worse.' i.e. chop and lift --> dynamic plank/stability progressions --> static plank progressions --> controlled hip flexion --> reverse crunch variations --> crunch variations (yep I said it the crunch isn't a bad exercise, but on a scale of better to worse for trunk exercises it's probably closer to the worse, although the weighted side bend is up there, so are russian twists).The biggest mistake people can make is assuming that one size fits all. Exercises need to be catered to the context, or situation, surrounding the individual. What is wrong, is applying an exercise (say a crunch...) that isn't appropriate to the individual. In the case of a crunch, it's not a good exercise for the majority of people, which is why on the spectrum of choices, it's at the worse end. Even when it can or maybe should be applied to an individual it needs to be applied correctly (which is NOT how most people will execute them) and in the appropriate 'dosage.' Certain exercises have a high cost-to-benefit ratio, I try to teach people exercises that have the most bang for buck.There are generally no 'dangerous' exercises, just dangerous applications. i.e. load a deadlift in flexion with enough weight, it's dangerous, bend down and touch your toes with flexion, probably not a problem. Olympic lifts done at appropriate volume with healthy capable people is probably fine, probably not as good for a person who doesn't have the shoulder flexibility or trunk stability to execute a deadlift properly in the first place...13 - Don't mess with the neck.This is a realm for your physiotherapist or your chiropractors (or other qualified manual therapist). If you have chronic pain in your neck get the right help. The way you can train the neck is a little more the realm of a trainer too. We want to train it for stability, not bending every which way.12 - Basic AnatomyYou don't need to know that the hamstrings are three muscles with the technical names semimembranosus, semitendinosus, and biceps femoris from medial (towards the midline of the body) aspect to the lateral aspect (away from the midline of the body) or that the origin of all of them is the ischial tuberosity (save for the short head of the biceps which originates on the linea aspera and they insert 2 of them on the tibia and 1 on the fibula. All you need to know is that the hamstrings start under your glutes and finish below your knee. Your quads are 4 muscles and are the front of your thighs. Stuff like that...12 - Basic Joint by Joint TheoryThe ankle should be mobile (get the knee about 4" in front of the toes), the knee quite stable, the hip mobile, the low back stable, the mid back mobile, the scapula (shoulder blade) stable, the glenohumeral joint (the ball and socket itself) mobile, the elbow stable, the wrist mobile.The neck we don't mess with right?Exercise professionals can get a little more detailed but basically having poor ROM at a mobile joint, forces a stable joint to move too much and lose it's stability which often leads to pain and/or dysfunction. Poor stability somewhere can mean a lose of mobility elsewhere as a joint that should be more flexible tries to stabilize a joint that lacks it. Knee pain? Look at the hip and ankles. Low back pain? Look at the mid-back and the hips. It's not a perfect model for training but it's a good starting point for moving well. Own the movement.The reason I teach this to people is so that they can stretch and train more appropriately. You probably want to some stretching with your ankles, hips, upper back, shoulder joint and wrists. While we want to train the stability of the foot, knee, low back, shoulder girdle, and elbow.More specifically you should have roughly the same amount of T-Spine Rotation on each side (preferably about 45 degrees) and enough spinal extension to squat deeply.A stability example would be that you should be able to stand very tall on one leg, with no change in spinal position and get your knee above 90 degrees of flexion under control.Stability allows you to control movement. Flexibility allows you to sufficiently move around a joint. Mobility is how your body expresses the combination of both. In order to squat your ankles must be flexible, while your knees must be stable while your hips flexible, your low back stable while your upper back is flexible. Balance needs to exist for good movement to occur.13 - How to structure basic good routinesFor most beginners/novices, they get fooled into thinking they should train like bodybuilders, or advanced athletes, when in fact the easiest way for novices to train is just full-body training every other day.Ideal training scenarios for beginners are 2-3 times a week, with a day off in between, or you do your energy system training (conditioning or cardio is a better explanation for some people) on the days in between. You should always take one day off a week and be mindful of how you feel.Things like chronic fatigue, problems sleeping, loss of appetite, insatiable appetite, repetitive sickness/illness, heart palpitations/arrhythmia, poor workout quality, agitation, can all be signs of over-training or over-reaching. If you experience stuff like this for more than a few days at a time, you might consider backing off a little on the training but for the most part beginners have a very difficult time ever over-training. For most beginners this isn't a concern, just something to be aware of.If you have more time, then the easiest way to structure workouts is to use upper and lower body split routines, which still seems to be most optimal at 4 days of training per week. Higher volumes of training mean that you should be more aware of how you feel about your training.When you order exercises in workouts, it should almost always be from the most technical/complicated/speed-oriented/strength-oriented to the least technical/complicated/speed or strength oriented stuff. Meaning do your heavy lifting first, then your medium lifting, then your endurance lifting and your conditioning (if you are going to put it on the same day) at the end.In a 4-day cycle you may want to organize energy system work at the end of training sessions though you can still do it on off-days.14 - The basic phases of a lift.Concentric Component or Lifting Phase, is the part in any lift where you are actively moving the weight. So on a bench press this is pushing the weight up, on a pull-up it is pulling your weight up.Eccentric Component or Lowering Phase, is the part in any lift where you are accepting the load. You're stronger here, than in the concentric phase, meaning you can put more weight down than you can pick up. In bench press this is lowering the bar to your chest, in a pull-up this is lowering your body back to the starting position.Eccentric lifts will make you more sore than concentric ones. Meaning things like a squat (heavy eccentric component) will generally make you more sore than concentric ones like the deadlift (very little eccentric component as you lift from the bottom up).Isometric Component or the Static Phase, is the part in the lift where movement stops. It leads to a quasi-isometric phase that beginners don't really need to know, but anytime you change from a concentric to an eccentric movement, you are momentarily isometric. Isometric exercises include things like planks, side planks, active hangs and other static holds. These kinds of lifts are great for training parts of the body that require stability (see above).15- Tempo, Repetitions, Rest, Sets, Load, Intensity, Volumes and Basic Training NotationTempo is the speed in which you lift. For most beginners a 2020 lifting tempo is adequate. The first number represents the eccentric component of the lift, the second number the pause (if any) at that point. The third number is the concentric component of the lift, and the last digit is the pause at the top of the concentric component.So a lifting tempo of 2020 means, 2 seconds to lower the weight, and 2 seconds to lift it back up, with little to no pause at the top or bottom. There are a lot of different tempo advantages in training that get more complicated but as long as you know the notation you can utilize tempo as a great variable in your training.Sometimes you'll see a 3 digit variation, which just means there is no concentric aspect to that particularly coaches program (this component is probably the least used in manipulated tempo, which is why some coaches do that).Repetitions are how many times you lift things (as indicated above), this is a variable that helps you manipulate what system gets trained (strength, power, endurance, or hypertrophy are the major ones).Sets are how many times you repeat the recommended repetitions. If you see 5x5 for example, you do 5 sets of 5 repetitions.Load is the amount of weight you use. In more complicated programs some coaches base your load off of percentage of max load (or 1 rep max), but that's beyond what a beginner needs to know.Repetitions x Sets x Load = VolumeIf you do 5 sets of 5 with 100 lbs then the volume is 2500. Usually we add up the volume of all the workouts, when things get complicated, in order to monitor the training more tightly and watch out for symptoms of over-training (but like I said this is rare among beginners if they are following a sound training program).Intensity refers to the percentage of the lift, relative to your one repetition max (1RM). Often we use an estimate for beginners as testing a 1 rep max at this point is not always useful. The more advanced you get with the training, the more this number is useful.You can be much more vague with this as a beginner and just use a scale of 1-10. Most lifting for endurance will be done at an intensity of 40-70%, or a 4-7 out of 10. Most lifting for hypertrophy will be done at an intensity of 70-89% or a 7-9 out of 10. Most lifting for strength will be done at an intensity above 90% or a 9-10 out of 10. Anything less than a 4 out of 10 is good for recovery purposes only and low-threshold activation work.Rest is important, both the rest between workouts and the rest between sets. If you're lifting really heavy (for power or strength for instance <6 reps) then you might rest between sets about 2-5 minutes. If you're lifting in a 6-12 rep range with a medium intensity then you might want to rest 60-90 seconds. If you lift higher reps, for endurance, >12 reps, then you might want to lower the rest to 30 seconds or less.All of these things can be manipulated into more complex workouts, shortening rest periods for instance makes workouts harder, but so does increase intensity and/or volume.Basic training notation refers to the use of numbers and letters to distinguish training order in a training program.A1) Exercise A and A2) Exercise B for instance, means that A1 and A2 are a part of the same grouping or pairing in this case. You would do A1, rest the prescribed amount, and then do A2, rest the prescribed amount and then go back and do A1 again, assuming that you are doing more than one set of this pairing (which often you will be, most training programs utilize at least 2 sets per grouping to get a training adaptation).Then you may see B1, B2, B3, which means the next grouping in the routine, only this time it's 3 exercises done in a circuit-like fashion.This can also be notated the other way, 1A) 1B) and 2A) 2B) 2C). They mean the same thing.This can go on as far as the program indicates but I rarely see them go beyond F (6) pairings in good programs. More often than not, really good programs won't have more than about 12 exercises in them, unless they are using hybrid combination exercises (often called complexes) for conditioning purposes. In conditioning or endurance workouts, you typically see a lot more volume (exercises), but lower intensity. In strength workouts you typically see lower volume (fewer exercises) and higher intensity.Using training notation like this, shortens the amount of time one spends training. It is a lot more efficient than single sets (commonly found in bodybuilding and more applicable to bodybuilding than for the beginner/novice) and so you can get a lot more work done in a shorter amount of time. This translates into more improvement, more quickly, at which time you may opt for other training schemes.Example:A) Deadlift 5x5 (2 minutes rest)B1) Chin-Up 4x6 (30 seconds rest)B2) Lunge 4x6 a leg (30 seconds rest)*Total rest becomes about 90 seconds, after you factor in the time it takes to do the non-opposing exercise.C1) Dumbbell (DB) Bench Press 3x8 (no rest)C2) Single Leg Hip Hinge (AKA: Romanian Deadlift) 3x8 a leg (no rest)C3) Suitcase Carry 3x40 meters (rest 15 seconds)*Again total rest ends up being almost 2 minutes, if you factor in non-competing exercises, which for more advanced trainees might be too much but for beginners generally works quite well. Longer rest periods work better for beginners.15 - How to do the following movements safely and optimally.Compound movements are most effective as training movements for beginners, but in some cases isolation exercise can be used to clean up how you move more completely. A compound movement is a movement than links several joints together, where as an isolation movement occurs at only one joint. A squat is a compound movement, and an arm curl is an isolation movement.How to hinge their hips properly. Push the hips backs, while maintaining a neutral spine and little knee bend (the knees bend only because the hips shoot back behind the knees). One of the most important movements to train, having a good hip hinge lets you do all the lower body basics better (squat, lunge, deadlift, etc...). This particularly relates to the deadlift, which is a great exercise when done correctly. Training the deadlift is important because everybody in their lifetime will pick stuff off the floor, so you want to train that pattern to some extent, even if it's not heavy.The Squat, at least a basic bodyweight squat. More specifically the overhead squat (no load) which is the best demonstration of total body mobility I know of (and something I use as a test with everybody). Developing the adequate movement here does wonders for almost every other movement.How to Lunge properly. Front shin should be vertical, hips/knee/ankle all in a nice line, torso upright, back knee just hovers above the ground. Your weight should be predominantly on the front leg. Once you understand this, then learn how to do it in multiple planes of movement (discussed below) so learn the side lunge, and the 45 degree lunge.How to do a push-up properly. Arms shouldn't flare out wide and to the side, elbows should be tucked about 45 degrees relative to the torso, the thumbs around the nipples. The shoulders should slide all the way forward on your ribcage at the top, chest should just hover above the floor, and your spine never changes position.How to do a proper chin-up/pull-up (most people drastically shorten the movement, limiting their shoulder retractor development and increasing the likelihood of shoulder problems down the road).How to do a good row. The shoulder blade should slide across the ribcage (but not up towards the ear - we want to minimize bulging the top of the upper arm forward out of its socket which creates wear and tear on the front of the shoulder complex) towards the spine at the top, and you should lower the weight all the way out into full extension of the arm (straight arm at the bottom - let your shoulder blade initiate the pull and move with the arm, remember this is a back and arm exercise).What elevation and depression of the shoulder is. Elevation means to raise the shoulder up (shrugs) and more importantly depression (which is harder for most people to do because we over train the upper traps in modern society) which is the lowering of the shoulder girdle into the ribcage.What protraction and retraction of the shoulder is. Protraction is sliding the shoulder blade forward towards your chest (what you should be doing at the top of a good push-up) and retraction is sliding the shoulder blade towards your spine (what you should be doing in a good row). These movements are tricky for some people initially, especially if they have bad habits.Hip Flexion/Extension - Extension is the opposite of flexion, an is synoymous with the hip hinge I mention above. Flexion can be trained less frequently - but you should be able to stand tall and get your hip above 90 degrees too, while maintaining a neutral spine. Knee tucks, deadbugs, and other useful exercises are a way to train this, sprinting would be an example of using this skill at high speeds. Sitting is hip flexion.How to resist rotation properly (chop and lifts or pallof presses, when combined with the single leg RDL is probably the best 3 exercise training session for more people than any other). Once you've learned how to stabilize it, then learn how to move through rotation efficiently with things like landmine rotations, or push-pull cable rotations. Most people initiate rotation at the lumbar spine, which typically leads to back pain eventually...Rotation should be initiated by the hips and the spine should follow through as one segment, where rotation is delivered through the Thoracic Spine. If you rotate hips first or shoulders first, problems arrise, just ask any golfer, baseball player, volleyball player or tennis player...How to touch your toes pain free.Skipping/Jumping/Bounding are great exercise everybody should learn too. Very basic ways to express explosive power, but are also among the best ways to train the ankles/calves.Most people never struggle with arm or wrist extensions or curls, or calf raises so generally I don't train them a lot. Generally beginners would need to spend a lot of time there. Better isolation exercise involve glute bridges, hip external rotation, shoulder external rotation and other small movements that people generally have a hard time demonstrating due to modern living.16 - That strength is joint angle, exercise and vector specific.I've worked with football players who are putting up 300+ lbs bench press, who have trouble executing a proper push-up with their own body weight, very similar movement, completely different neural execution. Likewise, I've had athletes with 400+ squats to depth, put them on one leg and everything falls apart. You can optimize training by practicing specific movements for short periods of time, and then moving on to slightly different movements (yet similar) for short periods of time and you will train the entire pattern more efficiently than if you just train one pattern all the time.When I say joint angle, it means that if you only do partial ranges of motion you will only get stronger through that range of motion. i.e. if you only squat halfway down, you will only get strong through that range of motion. This justifies using as full a range of motion as you can get through safely (not losing a packed shoulder, packed neck, or neutral spine for instance).Vector specific means the position of the load relative to the force you're applying. Even though the hips move very similarly in a glute bridge and a deadlift, you get stronger through the vertical plane on a deadlift and through the horizontal plane in the glute bridge due to where the weight is being distributed (directly above the hips in the bridge and from the floor in a deadlift).Changing the vectors is another training variable we can use to easily change movements just slightly, as I mentioned above. A pushup with your feet on the ground is slightly different from one with your feet on a bench, but they both train similar muscle groups and putting your feet on the bench is slightly more difficult.Changing the position of the load is another way of manipulating the exercise. Putting the weight on your shoulders like a squat, is easier than putting the weight over head (which requires more core and shoulder stability, but reduces the total weight you can use). Putting the weight in your hands, like a dumbbell lunge, is easier because the load is closer to your center of gravity.17 - You need some variety but not too much variety to get an optimal training adaptation. Don't change your program every day or every week, but changing your program every 3-6 weeks is generally sound advice. Stop flip-flopping between exercise programs is the moral here too, train a program until you stop seeing gains, then switch it up.18 - How to train in multiple planes of movement.Most people only strength/weight train in the saggital plane, leaving the lateral and transverse planes largely weak and untouched. We train squats or deadlifts, but ignore that our body actually moves in much more 3-D methods and we can/should train it as such at least part of the time, and provided it is done safely. Learn the lateral lunge, the side-shuffle, the chop and the lift pattern to get into the side-to-side plane and the rotational plane.19 - Dosage matters.100 crunches or 100 push-ups a day, every day, is in excess. Take that to 100 crunches a week and you'll probably be better off (though I still wouldn't use this exercise because it's weak in terms of cost-to-benefit ratio, low benefit, high cost on the spinal disks over time).Note: Movements where joints are given more appropriate range, are less taxing on the body and so you can do more of them. For instance, doing push-ups or pull-ups off of rings or a free-suspension device is easier on the shoulder joint in the long run, where as working from a fixed hand position (straight bar or the floor) all the time, creates more wear and tear on the joint. The same thing can be said for the hip, but unstable surfaces won't work the same way, instead don't just rely on the big two legged movements. Use single leg movements to create the desired variety and give your hips/ankles free range to move the way they should instead.The higher the intensity of the lifting (see above for definition of intensity), the less dosage (or volume) you want. The lower the intensity of the lifting, the more dosage you may want. However, you can over do it. Generally I try to keep my training sessions to about an hour for this reason, it's harder to do too much dosage in an hour of good training.If you're working above 90% of your 1 Rep Max, doing more than about 10-15 reps in that range, in a single training session, is probably too much dosage. More than about 25 reps for an exercise you want to improve strength in, is probably excessive. Doing more than about 300 total reps in a training session at about 60-89% of 1 Rep Max is probably in excess. Even for endurance I tend not to exceed 500 repetitions in any training session.By contrast, not doing enough to provide a challenging stimulus, 10 reps with a weight you can lift 50 times is equally bad for progress. Many people are just as guilty of this, as others are guilty of lifting too much for their body. If you're the kind of person who goes to the gym and does 15 lbs curls and tricep extensions for 15 reps every single time, that load is probably not challenging enough to elicit the changes you're trying to make.Doing more, isn't always better either. People tend to attack problems with 'doing more' of something. It's been my experience that the solution to a problem is rarely 'do more' it's 'do it better,' or 'do it smarter.' Go for Quality over Quantity 99% of the time. More often than not, doing more makes things worse. You have to let recovery occur, so be mindful of dosage.20 - Continuous ImprovementIn order to force adaptation you must train in a way that always takes you just beyond what you are currently capable of. That means you want to always try to lift a little bit more or a little bit better, but within reason. Don't lift more at the expense of technique, but you must challenge yourself to get the best training effect. Even if you can just get 1 more rep, or .5 lbs more on a lift, this approach works best.21 - That vision drives movement.A lot of people get this wrong though, they try to cock the head back when they squat or deadlift (taking you out of neutral spine position and the packed neck position) rather than simply keeping the head neutral and driving the eyes up towards the forehead. Try turning your head to the right and your eyes to the left, and you'll probably shake, look right as you turn your head to the right and you'll notice that you probably get more range of motion or that it at least 'feels' a lot easier.22 - That your tongue can drive movement too.Try lifting your arms overhead and straight back as hard as you can. Now do that but drive your tongue into the roof of your mouth, you should notice that it either 'feels' easier or you do in fact get more range of motion. Try the same thing as you touch your toes and you should also see that you move further or easier.23 - That applying pressure through the toes ties into the anterior/quad dominant movement pattern and that weight lifting should be predominantly done on the heels (sport is different, sport is traditionally done with the majority of ones weight on the balls of the feet) to strengthen the opposing muscle groups more commonly found in life and sport.Try laying on your back, and point your toes as hard as you can, then try to lift your hips off the ground. Notice what muscles engage. You'll probably feel your quads, hip flexors, core, (lower back, calves and hamstrings to a lower extent but probably not your glutes). Now try pulling your toes as hard to your shins (upward) as you can, and then lift your hips off the ground again. Notice what muscles engage this time, it will definitely be different (and if it isn't then you most likely have some kind of motor skill dysfunction that you might want to get looked at). Most likely you'll feel your glutes more than anything else this time, your hamstrings, calves and lower back a little but very little in the front of your body.In an ideal world you want to push through the entire foot (the tripod - the heel, and the balls of the feet inside and outside), but most of the lifting you'll do in the gym, you'll do with a slight preference towards the heel. It's the only sport where shifting your weight towards the heel (slightly, you don't want to feel like you're lifting from peg legs) serves an advantage by engaging the larger muscles of the hip. A lot of people get this slightly confused as they hear they should push through the heel, but it's actually more the front of the heel, the balls of the feet shouldn't leave the ground or anything.Knowing this manipulation can be useful for other training variety too.24 - Recovery matters.Sometimes you won't feel awesome going in for a scheduled lift, it's ok to back off. You have to learn how to train a little off feel, hit it hard when you really feel great and lay off when you don't feel so great.Get enough sleep, eat enough quality food, use a foam roller/massage with some frequency, stretch, sauna, jacuzzi, etc... The amount of recovery tools you'll need depends on how much you train and how hard, but you can do basic things without a lot of time. Namely foam rolling/self-massage, stretching, meditating and getting enough sleep.25 - What Vertical or Neutral Tibia is (main bone in the lower leg). Ideally we want stacked lower legs for squats, deadlifts, etc... The closer your shins are to vertical when you lift (performance aside for powerlifters/olympic lifters...) the more likely your knees are to thank you later in life. Of course this isn't perfect, it's just a good objective, especially if you struggle with knee pain. The squat is a notable exception for most people, providing there is no pain.This is most relevant to lunges and lunge variations. I briefly mentioned it above.26 - Don't kill Peter to Pay Paul today. I have a mantra I use with all my clients 'Do No Harm.' If I know there is a high probability this won't be good for you down the road, even if you feel fine doing it for the first 10 years, we don't do it. You'd be surprised how long some people can get away with bad training habits before something breaks, kind of like that beater car that just doesn't seem to die.However, things eventually break no matter how good your training is, and I don't want that to be the result of something I made someone do repeatedly in our sessions, even if they don't put two and two together from seven years ago. Often common sense works, but sometimes you need an external pair of eyes too.I'll continue to add more of these as I think of them...

You’d like to know why being gay has, for you, been so confusing.It’s tough to answer that when you give no specifics as to your experience, which you can supply in a comment to the question if you desire more specific answers.In your profile, you write that you are a student. You don’t say at what level (junior/senior high school, college, post-graduate). You don’t say whether you are a teen or older. Even as a freshman or sophomore in college, you are still a teenager. And as a college junior or senior, you are scarcely much older, more sophisticated, or more experienced. Even as a post-graduate student, your confusion could persist, though I think for different reasons than as a teenager. The answer can be different depending on how old you are.(1) Homosexuality and same-sex sexual orientation defined.You use the word “gay,” so I assume you already have at least a beginning understanding of same-sex sexual orientation, or, to use the “dirty” (or clinical) term, homosexuality.Homosexuality isromantic attraction, sexual attraction or sexual behavior between members of the same sex or gender. As a sexual orientation, homosexuality is "an enduring pattern of emotional, romantic, and/or sexual attractions" to people of the same sex.[1][1][1][1]Sexual Orientation is a termused to describe our patterns of emotional, romantic, and sexual attraction—and our sense of personal and social identity based on those attractions. A person's sexual orientation is not a black or white matter; sexual orientation exists along a continuum, with exclusive attraction to the opposite sex on one end of the continuum and exclusive attraction to the same sex on the other.Heterosexuality (attraction to members of the opposite sex), homosexuality (attraction to members of the same sex), and bisexuality (attraction to members of either sex) are the three most commonly discussed categories of sexual orientation, though are by no means the only categories in the world of sexual identification labels. (Queer, for example, is useful for its non-specificity to orientation, and acts as an umbrella term.)[2][2][2][2](2) Confusion as to whether you are in fact gay.(2a) Teen experimentation.Sexual orientation and sexual identity (yes, I know, that’s already confusing; it confuses me) are complicated for teens.You describe yourself as being gay. Those of us answering you take that to mean homosexual, and we assume you do too. If you are a teenager and you are confused about that, it may be because you are experimenting. Teenagers experiment with sexual encounters and with romantic and sexual attraction.During the teen years, the hormonal and physical changes of puberty usually mean people start noticing an increase in sexual feelings. It's common to wonder and sometimes worry about new sexual feelings.It takes time for many people to understand who they are and who they're becoming. Part of that involves a better understanding of their sexual feelings and who they are attracted to.…During the teen years, people often find themselves having sexual thoughts and attractions. For some, these feelings and thoughts can be intense and seem confusing. That can be especially true for people who have romantic or sexual thoughts about someone who is the same sex they are. "What does that mean," they might think. "Am I gay?"Being interested in someone of the same sex does not necessarily mean that a person is gay — just as being interested in someone of the opposite sex doesn't mean a person is straight. It's common for teens to be attracted to or have sexual thoughts about people of the same sex and the opposite sex. It's one way of sorting through emerging sexual feelings.Some people might go beyond just thinking about it and experiment with sexual experiences with people of their sex or the opposite sex. These experiences, by themselves, do not necessarily mean that a person is gay or straight.[3][3][3][3]Now, it’s one thing to say that teen same-sex experimentation doesn’t necessarily mean that one is gay. It’s another to understand why. The best answer I can give to that isfirst, to say that studies have documented that teens do experiment and that experimentation does not necessarily correlate with one’s ultimate sexual orientation, andsecond, to note that to teens both romantic and sexual feelings and romantic and sexual attractions are new things, things that both have to be experienced and have to be sorted out by gaining experience through experimentation.Just because a teen has had same-sex romantic or sexual attractions, or has gone further and had same-sex sexual encounters, doesn’t alone mean that he is same-sex oriented.(2b) When experimentation becomes an enduring pattern or at least persistent conduct.Recall that part of the definition of homosexuality as a sexual orientation is an “enduring pattern” of same-sex romantic and sexual attraction. A teenager has had little time to develop an enduring pattern.If you can see in yourself such an enduring pattern, then I think it’s safe to say you are gay. There should be no confusion.But if you can’t, then I suggest that you look to the intensity of the same-sex feelings you have. Intensity and persistence, even though that persistence might not be said to be an enduring pattern, are good indicators. Highly intense, persistent same-sex attractions would, at least, strongly indicate one’s same-sex sexual orientation.(2c) Post-teen twenty-something.If rather than being a teenager you are twenty-something, then you should have had sufficient time to identify an enduring pattern of same-sex sexual attraction. There should be no confusion as to that, unless you were late in coming to the self realization that you are gay.In that case, look back upon your feelings.Can you identify same-sex feelings in yourself at an earlier age? I can. I’ve had these feelings since the age of five.[4][4][4][4] So have others.For as long as I can remember, I'd always felt different from other kids. Around the age of eleven, I started having random sexual feelings for people of both genders. I read some sex ed books and figured that my feelings were part of a phase and would pass. I didn't realize until I was fifteen that it was my feelings for girls that were part of a phase that passed.-"Diablo," Pennsylvania, age 18.[5][5][5][5]Some people come later to the realization that they are gay.I was slow realizing that what I felt was homosexual. Since about the sixth grade I hadn't allowed myself to think about guys in a sexual manner because I knew it was wrong. It was sometime in the tenth grade when I realized that I am what I am and there is nothing wrong with me.-Joseph, Georgia, age 16.[6][6][6][6]Were you late in coming to the realization that you are gay because you were in denial? I was, off and on, through out my teen years and on to twenty-two.[7][7][7][7]Given the self awareness this insight engenders, can you now identify an enduring pattern? If not, resort to the intensity of feelings test to resolve your confusion.(3) Does confused equal conflicted?If you’ve gotten this far, and have decided that you are in fact gay (i.e., you’re not confused about that), but you feel your question still has not been answered, then perhaps, rather than being confused, you are conflicted.(3a) Gay is not something you can choose not to be.Perhaps you are conflicted because you feel that being gay is something you can, or should, choose not to be. But that is not true. Neither can nor should you.Same-sex sexual orientation is a heritable, innate, and immutable characteristic.[8][8][8][8] Simply put, a gay person was born gay.[9][9][9][9] You know, in your heart and from your experience, that being gay is not something you chose to be. If you didn’t choose to be it, you can’t choose not to be it.(3b) You are not alone.Homosexuality has existed as a cross-cultural phenomenon since 8,000 BCE.[10][10][10][10] [11][11][11][11] It is a part of nature’s design. In the United States, there are millions of gay men and women.[12][12][12][12]An increasingly greater number of people in the US self-identify as gay.[13][13][13][13] There are millions more self-identifying gays in Europe.[14][14][14][14]In short, you are not alone in being gay. You are in numerous, if not good, company.(3c) You are conflicted because of what you have been taught.Jim Grupé deals with this in his answer. The societal model to which you have been exposed, the societal expectation, is heterosexuality. It’s not only what people want you to be, but it’s also what they expect you to be. If you don’t realize that you were born gay, if you don’t realize that “gayness” is a part of nature’s design, if you don’t realize that there are millions and millions of people just like you, it’s no wonder you are conflicted. Even if you now realize all these things, you can still be conflicted because what you have been taught is so deeply ingrained.(3d) Talk with others about your feelings.If this answer, if realizing all these things, is not enough to get you beyond your conflict, I suggest that you begin talking with others about your feelings. Talk with a counselor at school. They’re there to help, and this is a subject they should be trained to deal with. If your school has a gay-straight alliance, talk with some of its members. These will be your peers. The gay ones will already have gone through what you’re going through. The straight ones can lend perspective and support. Log on to Reddit and engage with the many gay teens there. Find a PFLAG chapter near you. Talk with some of its members. They will be incredibly supportive and able to lend perspective too.What has been learned can be unlearned. That is the way to resolve your conflict. Seek the input of others in your unlearning.Conclusion.I hope that this has addressed at least the major part of your confusion. But it not, if there are other concerns I have missed, leave a comment explicating them. I will reply.Footnotes[1] Homosexuality - Wikipedia[1] Homosexuality - Wikipedia[1] Homosexuality - Wikipedia[1] Homosexuality - Wikipedia[2] Sexual Orientation[2] Sexual Orientation[2] Sexual Orientation[2] Sexual Orientation[3] Sexual Attraction and Orientation[3] Sexual Attraction and Orientation[3] Sexual Attraction and Orientation[3] Sexual Attraction and Orientation[4] Steve Alexander's answer to When did you first come to realise that you were gay? Did you tell anyone straight away, or did you wait a while?[4] Steve Alexander's answer to When did you first come to realise that you were gay? Did you tell anyone straight away, or did you wait a while?[4] Steve Alexander's answer to When did you first come to realise that you were gay? Did you tell anyone straight away, or did you wait a while?[4] Steve Alexander's answer to When did you first come to realise that you were gay? Did you tell anyone straight away, or did you wait a while?[5] http://www.advocatesforyouth.org/publications/publications-a-z/726-i-think-i-might-be-gay-now-what-do-i-do[5] http://www.advocatesforyouth.org/publications/publications-a-z/726-i-think-i-might-be-gay-now-what-do-i-do[5] http://www.advocatesforyouth.org/publications/publications-a-z/726-i-think-i-might-be-gay-now-what-do-i-do[5] http://www.advocatesforyouth.org/publications/publications-a-z/726-i-think-i-might-be-gay-now-what-do-i-do[6] http://www.advocatesforyouth.org/publications/publications-a-z/726-i-think-i-might-be-gay-now-what-do-i-do[6] http://www.advocatesforyouth.org/publications/publications-a-z/726-i-think-i-might-be-gay-now-what-do-i-do[6] http://www.advocatesforyouth.org/publications/publications-a-z/726-i-think-i-might-be-gay-now-what-do-i-do[6] http://www.advocatesforyouth.org/publications/publications-a-z/726-i-think-i-might-be-gay-now-what-do-i-do[7] Steve Alexander's answer to What is it like to be gay?[7] Steve Alexander's answer to What is it like to be gay?[7] Steve Alexander's answer to What is it like to be gay?[7] Steve Alexander's answer to What is it like to be gay?[8] Steve Alexander's answer to What's your unquestionable proof that homosexuals are "born this way" and are unchangeable?[8] Steve Alexander's answer to What's your unquestionable proof that homosexuals are "born this way" and are unchangeable?[8] Steve Alexander's answer to What's your unquestionable proof that homosexuals are "born this way" and are unchangeable?[8] Steve Alexander's answer to What's your unquestionable proof that homosexuals are "born this way" and are unchangeable?[9] Steve Alexander's answer to How do guys become gay?[9] Steve Alexander's answer to How do guys become gay?[9] Steve Alexander's answer to How do guys become gay?[9] Steve Alexander's answer to How do guys become gay?[10] Steve Alexander's answer to Was homosexuality considered a taboo and social aberration prior to religion?[10] Steve Alexander's answer to Was homosexuality considered a taboo and social aberration prior to religion?[10] Steve Alexander's answer to Was homosexuality considered a taboo and social aberration prior to religion?[10] Steve Alexander's answer to Was homosexuality considered a taboo and social aberration prior to religion?[11] Steve Alexander's answer to When were homosexuals first recorded?[11] Steve Alexander's answer to When were homosexuals first recorded?[11] Steve Alexander's answer to When were homosexuals first recorded?[11] Steve Alexander's answer to When were homosexuals first recorded?[12] https://en.wikipedia.org/wiki/LGBT_demographics_of_the_United_States#/media/File:LGBT_Adult_Percentage_by_State_in_2012.svghttps://en.wikipedia.org/wiki/LGBT_demographics_of_the_United_States[12] https://en.wikipedia.org/wiki/LGBT_demographics_of_the_United_States#/media/File:LGBT_Adult_Percentage_by_State_in_2012.svghttps://en.wikipedia.org/wiki/LGBT_demographics_of_the_United_States[12] https://en.wikipedia.org/wiki/LGBT_demographics_of_the_United_States#/media/File:LGBT_Adult_Percentage_by_State_in_2012.svghttps://en.wikipedia.org/wiki/LGBT_demographics_of_the_United_States[12] https://en.wikipedia.org/wiki/LGBT_demographics_of_the_United_States#/media/File:LGBT_Adult_Percentage_by_State_in_2012.svghttps://en.wikipedia.org/wiki/LGBT_demographics_of_the_United_States[13] In U.S., More Adults Identifying as LGBT[13] In U.S., More Adults Identifying as LGBT[13] In U.S., More Adults Identifying as LGBT[13] In U.S., More Adults Identifying as LGBT[14] Infographic: Europe's LGBT population mapped[14] Infographic: Europe's LGBT population mapped[14] Infographic: Europe's LGBT population mapped[14] Infographic: Europe's LGBT population mapped

Military Reenlistment (RE) CodesU.S. Military RE codes are entered on military discharge documents (DD Form 214, Record of Discharge) and characterize a member’s future eligibility to enlist or reenlist after discharge or separation from the military service. The RE Codes for all branches of service are listed below.Where to find the RE Code on a DD214The RE Code can be found in Box 27 and the reentry code will differ by branch of military service. A Separation Code is also considered and is a numerical or alphabetic code which defines the reason a discharge was granted. While the primary factor on whether or not one can reenlist lies with the RE Code, the services also use the Separation Codes to determine whether or not one is eligible. An individual’s Separation Code can also be found on DD Form 214 in Box 26.General Reenlistment GuidelinesThe definition of each RE Code may vary from Service to Service, as currently it is the responsibility of each branch of the Armed Forces to establish reenlistment eligibility criteria.RE Code 1: May reenlist in without issue.RE Code 2: May reenlist but restrictions may apply or if the circumstances which resulted in the code no longer apply.RE Code 3: May normally reenlist but a waiver will probably be required.RE Code 4: Normally not eligible to reenlist, nor join another service. Usually will require an Exception to Policy waiver to reenlist.The Department of Veterans Affairs uses different criteria than the Departments of the Air Force, Army, and Navy when establishing veteran status. VA benefits can sometimes be enjoyed if the veteran’s service was under “other than dishonorable” conditions. An example of this would be the VA’s home loan program.U.S. Army RE CodesRE-1: Individuals who were fully qualified when last separated. Fully qualified for enlistment.RE-1A: Individuals with over 6 years of service for pay. Fully qualified for enlistment. Ineligible to reenlist for 93 days after date of separation.RE-1B: Individuals who have not been tested to verify primary MOS during current term of service. Fully qualified for enlistment.RE-1C: Individuals separated who do not possess scores of 90 or higher in any 3 or more aptitude areas of the ASVAB If tested prior to 1 Oct 1980, or scores of 85 or higher in any 3 or more aptitude areas of the ASVAB if tested on or after 1 Oct 80. Fully qualified for enlistment provided otherwise qualified.RE-2: Individuals separated for the convenience of the Government in accordance with Chapter 5, AR 635-200, (Chapter 5, 6, 8, 9, 11, 12) and reenlistment is not contemplated. Fully qualified for enlistment/reenlistment (AR 635-200).RE-2A: Individuals with over 6 years of service for pay who have incurred an additional service requirement and who decline to meet the additional service requirement through reenlistment or extension and were separated prior to 15 Aug 1977. Fully qualified for enlistment. Ineligible to reenlist in grade and for 93 days after date of separation.RE-2B: Individuals who were fully qualified when last separated. However, reenlistment not authorized at time of separation under enlisted year group management plan. Fully qualified for enlistment.RE-2C: Individuals who were fully qualified when last separated. However, reenlistment not authorized at time of separation under reenlistment control policy. Civilian: fully qualified for enlistment.RE-3 Individuals who are not qualified for continued Army service, but the disqualification is waiverable. Ineligible for enlistment unless a waiver is granted.RE-3A: Section 1. Individuals who do not possess scores of or higher in any 3 or more aptitude areas of the AQB or the ACB. However, this code is no longer used for this disqualification. Fully qualified for enlistment if mental requirements of table 2-1 can be met. Prior service mental requirements are nonwaiverable. Waiver, if approved, is valid only for the purpose of providing continuous, unbroken service for RA in-service personnel. Section 2. Individuals with over 6 years of service for pay who have incurred an additional service requirement and who decline to meet the additional service through reenlistment or extension and were separated on or after 15 Aug 1977. Fully qualified for enlistment. Waiver, if approved, is valid only for the purpose of providing continuous, unbroken service for RA in-service personnel.RE-3B: Individuals who have time lost during their last period of service. Ineligible for enlistment unless waiver is granted. (paragraphs 2-7 and 2-8a). Applicable to EM who have time lost during their last period of service.RE-3C: Individuals who have completed over 4 months service who do not meet the pay grade requirements of Chapter 2, or who have been denied enlistment under Qualitative Screening Process pursuant to Chapter 4 AR 600-200. Ineligible for enlistment unless waiver is granted. Applicable to persons who have completed over 8 months service who do not meet the prior grade and service criterion of the Qualitative Management Program (AR 600-200 Chapter 4).RE-4: Individuals separated from last period of service with a nonwaiverable disqualification (refer to AR 601-280). Ineligible for enlistment except as provided for in paragraphs 2-7c and 2-7d. (See waiverable moral and administrative disqualification.) Disqualification is nonwaivable.RE-4A: Individuals who did not meet basic eligibility citizenship requirement of Chapter 2, AR 601-280, at time of last separation from active duty. Ineligible for enlistment unless requirements of table 2-1 can be met. Citizenship requirements are nonwaiverable. Applicable to EM who fail to meet citizenship requirements.RE-4R: Individuals retiring after 20 or more years active Federal service (title 10, U.S. Code 3914 or 3917) Ineligible for enlistment.The RE code (Reentry Eligibility code) is determined by the reason for separation, not the character of separation. According to Army Regulation 601-210 (Regular Army and Army Reserve Enlistment Program), the Reentry Eligibility (RE) code can only be changed if an incorrect code was entered. The RE code is not upgraded to allow enlistment. Soldiers separated with a RE-3 or RE-4 code must seek a waiver from a recruiter to enlist. Depending on the type of discharge and disqualification, a waiver may not be possible.If, however, a former Soldier can provide evidence that the RE code is an error or unjust, the former Soldier may apply to the Army Board for Correction of Military Records for a correction of the RE code. If the former Soldier can provide evidence that their discharge character or reason for discharge issued in the last 15 years are erroneous or unjust, the former Soldier can apply to the Army Discharge Review Board for a discharge review and request that their RE code be changed according to the correct reason for discharge.U.S. Navy/Marine Corps/Coast Guard RE CodesRE-1: Eligible for reenlistment.RE-1A: Eligible for reenlistment.RE-2: Ineligible for reenlistment. Recommended for reenlistment but ineligible because of status: Fleet Reservist Retired (except for transfer to Temporary Disability Retired List (TDRL), Commissioned Officer. Warrant 0fficer, Midshipman, Cadet.RE-3A: Failure to meet area aptitude prerequisites. Fully qualified for enlistment, provided mental criteria of table 2-1 are met. Alien.RE-3B: Restricted assignment. Parenthood. Pregnancy.RE-3C: Reenlistment authorized by CMC only. Ineligible for enlistment, unless waiver is granted. Conscientious Objector.RE-3D: Failure to meet disciplinary standards. Ineligible for enlistment, unless waiver is granted. Demonstrated dependency or hardship not meeting criteria specified in Bupersman article C-10308.RE-3E: Failure to meet education prerequisites. Fully qualified for enlistment provided education criteria is met. Erroneous induction.RE-3F: Erroneous enlistment.RE-3G: Condition (not physical disability) interfering with performance of duty.RE-3H: HardshipRE-3K: Disenrolled from Naval Academy, not considered qualified for enlisted status.RE-3M: MarriageRE-3N: Importance to national health, safety or interest.RE-3P: Physical disability (includes discharge and transfer to TDRL). Obesity. Motion sickness. Disqualified for officer candidate training.RE-3Q: Disqualified for officer candidate training (not physically qualified for appointment as an officer in the naval service).RE-3R: Rank reappointment restriction. Ineligible for reenlist unless waiveredRE-3R: Professional growth criteria. Ineligible for reenlist unless waiveredRE-3S: Sole surviving sonRE-3T: OverweightRE-3U: MinorityRE-3X: Non-swimmer.RE-3Y: Received Voluntary Separation Incentive (VSI).RE-3Z: Received Special Separation Benefit (SSB).RE-4: Not recommended for reenlistmentRE-5: USNR-R released after serving 90 or more days of Active Duty for training (ADT). Returned to Reserve unit/activity without reenlistment eligibility being determined.RE-6: Ineligible or denied reenlistment due to High Year TenureRE-7: Completing the initial 2-year active duty obligation under the 2×8 Navy Reserve Program.RE-8: Temporary medical conditions or unsatisfactory initial performance and conduct (available to recruits assigned to Recruit Training command for initial training only).Requests for a change to a Navy reenlistment code must be submitted first to the Bureau of Naval Personnel (PERS-254). Following a response from BUPERS and depending on how long you have been discharged from the Naval service, submit a request to change the RE code by writing to the Board for Correction of Naval RecordsU.S. Air Force RE CodesRE-1A: Ineligible to reenlist, but condition waivedRE-1J: Eligible to reenlist but elected to separateRE-1K: Career airmenRE-1M: Eligible to reenlistRE-1P: Eligible to reenlistRE-1Q: Eligible to reenlistRE-1R: 1st term airmen selected for reenlistmentRE-1T: Eligible to reenlist ANG and WSAFR airmen serving involuntary or involuntary EADRE-12: recommended for reenlistmentRE-13: recommended for reenlistmentRE-14: recommended for reenlistmentRE-2A: HQ AFPC denied reenlistment opportunity for quality reasonsRE-2B: Discharged under General or other-than-honorable conditionsRE-2C: Involuntary separation with Honorable DischargeRE-2D: Returned POW w/less 6 months active dutyRE-2E: Serving a period of probation and rehabRE-2F: Undergoing, or separated while undergoing rehab in a DOD regional confinement fac’yRE-2G: Participating in Substance Abuse Reorientation and Treatment program for drugs, or has failed to complete reorientationRE-2H: Participating in Substance Abuse Reorientation and Treatment program for alcohol, or has failed to Complete orientationRE-2I: Non U.S. citizen serving on initial enlistmentRE-2J: Under investigation by military or civilian authority which may result in discharge or court-martialRE-2K: Formally notified of involuntary separationRE-2L: Civil court charges pending for offense the MCM authorizes confinement; or court martial charges preferred; or court martial conviction under appellate reviewRE-2M: Serving sentence or suspended CM sentence; or separated while serving or suspended CM sentenceRE-2N: Religious conscientious objector preclude unrestricted assignmentRE-2P: AWOL; deserter dropped from rollsRE-2Q: Medically retired or dischargedRE-2R: Airman within 23 months of 55th birthday; completed at least 18 yearsRE-2S: Airman within 23 months of 55th birthday; completed at least 18 yearsRE-2T: Possesses HYT date of at least 20 years; within 23 months of HYT dateRE-2U: HYT date of at least 20 yearsRE-2V: Applied for retirement, or retirement approvedRE-2W: Retired and recalled to active dutyRE-2X: 1st term, 2nd term or career airman considered but not selected for reenlistmentRE-3A: 1st airman separating before 36 months; or 1st term, no prior svc; females learning of pregnancy prior to enlistmentRE-3B: 1st or 2nd term or career airman ineligible to reenlist, ineligibility condition no longer existsRE-3C: 1st term airman not yet considered under SRPRE-3D: 2nd term airman who refused to get PCS or TDY retainabilityRE-3E: 2nd term or career airman who refused to get retainability for training or retraining or declined to attend PMERE-3I: Airman selected for reenlistment, by HQ AFPC removed the airman’s name from the CJR waiting list within 5 months of DOSRE-3K: Reserved for use by HQ AFPC or AFB for Correction of Military Records when no other reenlistment eligibility code appliesRE-3S: Separated w/Special Sep BenefitRE-3V: Separated w/Vol Sep IncentiveRE-4A: Hardship or dependency dischargeRE-4B: Exceeding body fat standards dischargeRE-4C: Concealment of juvenile records; or minority, or failure to meet physical standards; or failure to obtain 9.0 reading gradeRE-4D: Snr airman or Sgt w at least 9 years TAFMS but fewer than 16 yearsRE-4E: A1C or below completed 31 or more months; 1st term airman; or A1C or below wRE-4F: 5 or more days lost time. Waiver required for reenlistmentRE-4G: No AFSC skill level commensurate w/gradeRE-4H: Serving suspended punishment to Art 15RE-4I: Serving on Control RosterRE-4J: Entered in Phase I AF Weight Program; or airman ineligible for period of Phase IIRE-4K: Medically disqualified for continued service; or pending evaluation by MEB/PEBRE-4L: Separated commissioning progRE-4M: Breach of enlistment/reenlistment agreementRE-4N: Convicted by civil authorityRead more: Military Reenlistment (RE) Codes | Military Benefits