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Starting Position Exercise Position 1 Starting PositionStarting Position Exercise Position 2 Starting PositionCheck Points:❑ At the Starting Position, the arms are directed to the sides at90–degrees to the trunk; the fingers and thumbs are extendedand joined.❑ In Exercise Position 1, keep the left shoulder, arm and hand onthe ground.❑ In Exercise Position 2, keep the right shoulder, arm and hand onthe ground.❑ Head remains on the ground throughout the exercise.Precautions: N/A.
Conditioning Drill 1Exercise 1: The Bend and ReachPurpose:Starting Position:Cadence:Count:This exercise develops the ability to squat andreach through the legs. It also serves to preparethe spine and extremities for more vigorousmovements, moving the hips and spine throughfull flexion.Straddle stance with arms overhead.SLOW.1. Squat with the heels flat as the spine roundsforward to allow the straight arms to reach asfar as possible between the legs.2. Return to the Starting Position.3. Repeat Count 1.4. Return to the Starting Position.CONDITIONINGDRILL 1(CD1)Starting Count 1 Count 2 Count 3 Count 4Position
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 43: Hip Stability DrillExercise 5: The
Page 47 and 48: Conditioning Drill 1Exercise 2: 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 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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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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