pocket-pt-guide

Recommendations

Info

Right Lateral Bent–leg RaiseStarting Position Count 1 Count 2Count 3 Count 4Left Lateral Bent–leg RaiseStarting Position Count 1 Count 2Check Points:Count 3 Count 4❑ Face to the front of the formation, maintaining a generally straightline with the body, from the knees to the torso.❑ Keep the feet together throughout the exercise.❑ Place the top hand over the stomach throughout the exercise.Precautions: N/A.
Hip Stability DrillExercise 4: The Single–leg Tuck(5 repetitions on each side)Purpose: This exercise strengthens the hip flexors, lateralhip and upper leg muscles.Starting Position 1: Lay on your right side with your legs extendedstraight to the side, with the left leg 6–8 inchesabove the ground and toes pointing straight ahead.Support your upper body with your right elbow.Your elbow is bent at 90–degrees, your upper armis perpendicular to the ground and your right handmakes a fist vertical to the ground.Starting Position 2: Lay on your left side with your legs extendedstraight to the side, with the right leg 6–8 inchesabove the ground and toes pointing straight ahead.Support your upper body with your left elbow.Your elbow is bent at 90–degrees, your upper armis perpendicular to the ground and your left handmakes a fist vertical to the ground.Cadence: SLOW.Count: 1. Bring the thigh of the top leg toward the chest,bending the knee at 90–degrees.2. Return to the Starting Position.3. Bring the thigh of the top leg toward the chest,bending the knee at 90–degrees.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 and 34: THE QUADRAPLEXThe Starting Position
Page 35 and 36: Hip Stability DrillExercise 1: The
Page 39: Hip Stability DrillExercise 3: 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 91 and 92:
Conditioning Drill 3Exercise 3: The
Page 93 and 94:
Page 95 and 96:
Page 97 and 98:
TRAINING SCHEDULESThe four training
Page 99 and 100:
TRAINING SCHEDULE 1WEEK FOUR WEEK T
Page 101 and 102:
TRAINING SCHEDULE 1(continued)WEEK
Page 103 and 104:
Page 105:
TRAINING SCHEDULE 1Maintenance Phas
Page 108 and 109:
Page 110 and 111:
Page 112 and 113:
Page 115 and 116:
TRAINING SCHEDULE 3WEEK FOUR WEEK T
Page 117 and 118:
Page 119 and 120:
Page 121:
TRAINING SCHEDULE 3Maintenance Phas
Page 124 and 125:
Page 126 and 127:
Page 128 and 129:
Page 131 and 132:
TRAINING SCHEDULEWEEK FOUR WEEK THR
Page 133 and 134:
TRAINING SCHEDULEWEEK EIGHT WEEK SE
Page 135 and 136:
TRAINING SCHEDULEWEEK TWELVE WEEK E
Page 137 and 138:
PERSONAL TRAINING ASSESSMENTSDATENU
Page 139 and 140:
ARMY VALUESLoyaltyBear true faith a
show all

pocket-pt-guide

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?