pocket-pt-guide

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Starting Position 1PositionStarting Position 2PositionCheck Points:StartingPosition❑ Keep the abdominal muscles tight throughout this stretch in order tokeep the trunk straight.❑ Do not pull the heel forcefully to the buttock if there is discomfort inthe knee joint.Precautions: N/A.
The Stretch DrillExercise 5: The Single–leg OverPurpose: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 the body to the right,bend the left knee to 90–degrees over the right leg, and grasp theoutside of the left knee with the right hand and pull toward the right.Hold this position for 20 seconds.• On the command, “Starting Position, MOVE,” assume theStarting Position.• On the command, “Change Position, Ready, STRETCH,” turn thebody to the left, bend the right knee to 90–degrees over the left leg,and grasp the outside of the right knee with the left hand and pulltoward the left. Hold this position for 20 seconds.• On the command, “Starting Position, MOVE,” return to theStarting Position.STRETCHDRILLStarting Position 1Position
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ARMYPOCKETPHYSICALTRAININGGUIDE
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INTRODUCTIONThe following informati
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• Proper form (precision) is more
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ClothingProper clothing can also he
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Signs and Symptoms of Cold Weather
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Milk, Yogurt, and CheeseWhat do you
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STANDARDIZED PHYSICAL TRAINING SESS
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4 for the Core1. The Bent-leg Raise
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Standardized Physical Training Acti
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RUNNING(Cardiorespiratory Endurance
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to gradually and safely increase yo
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HeadThe head should be held high, w
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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 and 74: The Stretch DrillExercise 2: The Re
Page 75 and 76: The Stretch DrillExercise 3: The Ex
Page 77: The Stretch DrillExercise 4: The Th
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
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TRAINING SCHEDULE 4(continued)WEEK
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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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