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The Hip Stability DrillThe Hip Stability Drill, like 4 for the Core, is designed to three–dimensionally train the hip and upper thigh areas, developing thebasic strength and mobility needed for stability to perform functionalmovements. The Hip Stability Drill should be performed immediatelyafter 4 for the Core. The Hip Stability Drill and 4 for the Core mayperformed outside of regular sessions as supplemental training.
Hip Stability DrillExercise 1: The Lateral Leg Raise(5 repetitions on each side)Purpose: This exercise strengthens lateral hip and upperleg muscles.Starting Position 1: Lay on your right side with your legs extendedstraight to the side and feet together with toespointing straight ahead. Support your upperbody with your right elbow. Your elbow is bent at90–degrees, your upper arm is perpendicular tothe ground and your right hand makes a fistvertical to the ground.Starting Position 2: Lay on your left side with your legs extendedstraight to the side and feet together with toespointing straight ahead. Support your upperbody with your left elbow. Your elbow is bent at90–degrees, your upper arm is perpendicularto the ground and your left hand makes a fistvertical to the ground.Cadence: SLOW.Count: 1. Raise the bottom foot so the top foot is6–8 inches above the ground.2 Return to the Starting Position.3. Raise the bottom foot so the top foot is6–8 inches above the ground.4. Return to the Starting Position.STABILITYTRAINING
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 and 30: Stability TrainingStability is depe
Page 31 and 32: THE SIDE BRIDGELay on your side wit
Page 33: THE QUADRAPLEXThe Starting Position
Page 37 and 38: Hip Stability DrillExercise 2: 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
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Conditioning Drill 2Exercise 3: 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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