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THE BENT–LEG RAISELying in the Starting Position for the sit–up, place the fingers of bothhands underneath the small of the back. Raise the feet off of the grounduntil both the hips and knees are flexed to 90 degrees. Next, contractthe abdominals as if you are preparing for a blow to the stomach.Another way to perform this drawing–in maneuver is to imagine pullingthe navel toward the spine. Think about the amount of pressure onyour fingers created by the contraction of your abdominals. Maintainthe same degree of pressure as you slowly straighten the legs. As soonas you can no longer maintain the same degree of pressure on yourfingers, bring the legs back to the Starting Position and repeat until oneminute has elapsed.Starting The Bent–leg Raise StartingPositionPosition
THE SIDE BRIDGELay on your side with your upper body off the ground, supported bythe upper body with the elbow, forearm, and fist. Cross the bottomleg in front of the top leg, with the feet together. The legs may also bepositioned with the knees together and knees bent 90 degrees. Firmlypress into the ground with the supporting arm, then raise the trunkand pelvis straight upward until they form a straight line with thelegs/knees. Hold this position while continuing to breathe. Switch tothe other side after one minute. If you cannot hold for one minute,lower, rest briefly, then repeat until one minute has elapsed.STABILITYTRAININGStarting Position (Left)Left Side BridgeStarting Position (Right)Right Side BridgeModified Side Bridge (on knees)
Page 1 and 2: ARMYPOCKETPHYSICALTRAININGGUIDE
Page 3 and 4: INTRODUCTIONThe following informati
Page 5 and 6: • Proper form (precision) is more
Page 7 and 8: ClothingProper clothing can also he
Page 9 and 10: Signs and Symptoms of Cold Weather
Page 11 and 12: Milk, Yogurt, and CheeseWhat do you
Page 13 and 14: STANDARDIZED PHYSICAL TRAINING SESS
Page 15 and 16: 4 for the Core1. The Bent-leg Raise
Page 17 and 18: Standardized Physical Training Acti
Page 19 and 20: RUNNING(Cardiorespiratory Endurance
Page 21 and 22: to gradually and safely increase yo
Page 23 and 24: HeadThe head should be held high, w
Page 25 and 26: CALISTHENICS(Strength and Mobility
Page 27 and 28: Conditioning Drill 2Conditioning Dr
Page 29: Stability TrainingStability is depe
Page 33 and 34: THE QUADRAPLEXThe Starting Position
Page 35 and 36: Hip Stability DrillExercise 1: The
Page 45 and 46: Conditioning Drill 1Exercise 1: The
Page 51 and 52: Purpose:Starting Position:Cadence:C
Page 55 and 56: Purpose:Starting Position:Cadence:C
Page 63 and 64: Conditioning Drill 1Exercise 10: Th
Page 65 and 66: The Military Movement DrillExercise
Page 71 and 72: The Stretch DrillExercise 1: The Ov
Page 73 and 74: The Stretch DrillExercise 2: The Re
Page 75 and 76: The Stretch DrillExercise 3: The Ex
Page 77 and 78: The Stretch DrillExercise 4: The Th
Page 79 and 80: The Stretch DrillExercise 5: The Si
Page 81 and 82:
Conditioning Drill 2Exercise 1: The
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TRAINING SCHEDULESThe four training
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TRAINING SCHEDULE 1WEEK FOUR WEEK T
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TRAINING SCHEDULE 1(continued)WEEK
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TRAINING SCHEDULE 1Maintenance Phas
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TRAINING SCHEDULE 3WEEK FOUR WEEK T
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TRAINING SCHEDULE 3Maintenance Phas
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TRAINING SCHEDULEWEEK FOUR WEEK THR
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TRAINING SCHEDULEWEEK EIGHT WEEK SE
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TRAINING SCHEDULEWEEK TWELVE WEEK E
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PERSONAL TRAINING ASSESSMENTSDATENU
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ARMY VALUESLoyaltyBear true faith a
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