pocket-pt-guide

Recommendations

Info

Check Points:❑ Maintain straightness of the back by keeping the abdominal musclestight throughout the motion.❑ After the foot touches down on Positions 1 and 2, allow the body tocontinue to lower.❑ Lunge and step in a straight line, keeping the feet directed forward.Viewed from the front, the feet are shoulder width apart, both at theStarting Position, and at the end of Positions 1 and 2.❑ Keep the forward knee over the ball of the foot on Positions 1 and 2.Precautions: When lunging to the left or right do not let the knee moveforward of the toes.
The Stretch DrillExercise 3: The Extend and FlexPurpose:Starting Position:This exercise develops flexibility of the hip flexors,abdominals, hip (Position 1 – extend) and the lowback, hamstrings, and calves (Position 2 – flex).Front leaning rest position.• On the command, “Ready, STRETCH,” lower the body, sagging in themiddle, keeping the arms straight and look upward. Hold this positionfor 20 seconds.• On the command, “Starting Position, MOVE,” assume theStarting Position.• On the command, “Change Position, Ready, STRETCH,” slightlybend the knees and walk the hands back toward the legs. Straightenthe legs and try to touch the ground with the heels. Keep the feettogether and hold this position for 20 seconds.• On the command, “Starting Position, MOVE,” return to theStarting Position.STRETCHDRILLStarting Position 1Position
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 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: The Stretch DrillExercise 2: The Re
Page 77 and 78: The Stretch DrillExercise 4: The Th
Page 79 and 80: The Stretch DrillExercise 5: The Si
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 105: TRAINING SCHEDULE 1Maintenance Phas
Page 115 and 116: TRAINING SCHEDULE 3WEEK FOUR WEEK T
Page 121: TRAINING SCHEDULE 3Maintenance Phas
Page 124 and 125:
TRAINING SCHEDULE 4(continued)WEEK
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

Create successful ePaper yourself

Delete template?

Save as template?