pocket-pt-guide

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Check Points:❑ At the Starting Position, tighten the abdominals to stabilize the trunk.❑ On Counts 1 and 3, keep the back generally straight with the head upand eyes forward.❑ On Count 2 the arms should be extended fully overhead. The trunkand legs should also be in line.❑ On each landing, the feet should be directed forward and maintainedat shoulder distance apart. The landing should be “soft” andproceed from balls of the feet to the heels. The vertical line fromthe shoulders through the knees to the balls of the feet should bedemonstrated on each landing.Precautions: N/A.
Conditioning Drill 3Exercise 2: The V–upPurpose:Starting Position:Cadence:Count:This exercise develops the abdominal and hipflexor muscles while enhancing balance.Supine, arms on ground 45–degrees to the side,palms down with fingers spread. The chin istucked and the head is 1–2 inches off the ground.MODERATE.1. Raise straight legs and trunk to form aV-position, using arms as needed.2. Return to the Starting Position.3. Repeat Count 1.4. Return to the Starting Position.Starting Position Count 1 Count 2CONDITIONINGDRILL 3(CD3)Count 3Starting Position
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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
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Conditioning Drill 2Conditioning Dr
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Stability TrainingStability is depe
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THE SIDE BRIDGELay on your side wit
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THE QUADRAPLEXThe Starting Position
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Hip Stability DrillExercise 1: The
Page 37 and 38: Hip Stability DrillExercise 2: 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 87: Conditioning Drill 3Exercise 1: The
Page 97 and 98: TRAINING SCHEDULESThe four training
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Page 101 and 102: TRAINING SCHEDULE 1(continued)WEEK
Page 105: TRAINING SCHEDULE 1Maintenance Phas
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Page 121: TRAINING SCHEDULE 3Maintenance Phas
Page 131 and 132: TRAINING SCHEDULEWEEK FOUR WEEK THR
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Page 135 and 136: TRAINING SCHEDULEWEEK TWELVE WEEK E
Page 137 and 138: PERSONAL TRAINING ASSESSMENTSDATENU
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ARMY VALUESLoyaltyBear true faith a
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