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Left Single–leg TuckStarting Position Count 1 Count 2Count 3 Count 4Right Single–leg TuckStarting Position Count 1 Count 2Check Points:Count 3 Count 4❑ Face to the front of the formation, maintaining a generally straightline with the body.❑ The top foot remains 6–8 inches above the ground throughoutthe exercise.❑ Place the top hand over the stomach throughout the exercise.Precautions: N/A.
Hip Stability DrillExercise 5: The Single–leg Over(hold for 20 seconds on each side)Purpose:Starting Position:Exercise Position 1:Starting Position:Exercise Position 2:Starting Position:This exercise develops flexibility of the hips andlower back muscles.Supine position with arms sideward, palms down.On the command, “Ready, STRETCH,” turn thebody to right, bend the left knee to 90–degreesover the right leg and grasp the outside of the leftknee with the right hand and pull toward the right.Hold this position for 20 seconds.On the command, “Starting Position, MOVE,”assume the Starting Position.On the command, “Ready, STRETCH,” turn thebody to left, bend the right knee to 90–degreesover the left leg and grasp the outside of the rightknee with the left hand and pull toward the left.Hold this position for 20 seconds.On the command, “Starting Position, MOVE,”assume 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 41: Hip Stability DrillExercise 4: 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 93 and 94:
Conditioning Drill 3Exercise 4: The
Page 95 and 96:
Conditioning Drill 3Exercise 5: The
Page 97 and 98:
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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Page 121:
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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