Army PRT By the numbers instruction / walk through and Checkpoints

Squat Bender

PREPARATION DRILL, EXERCISE 5: SQUAT BENDER Purpose: This exercise develops strength, endurance, and flexibility of the lower back and lower extremities (Figure 8-5). Starting Position: Straddle stance with hands on hips. Cadence: SLOW Count: 1.Squat while leaning slightly forward at the waist with the head up and extend the arms to the front, with arms parallel to the ground and palms facing inward. 2.Return to the starting position. 3.Bend forward and reach toward the ground with both arms extended and palms inward. 4.Return to the starting position Check Points: •At the end of count 1, the shoulders, knees, and the balls of the feet should be aligned. The heels remain on the ground and the back is straight. •On count 3, bend forward, keeping the head aligned with the spine and the knees slightly bent. Attempt to keep the back flat and parallel to the ground. Precaution: This exercise is always performed at a slow cadence. Allowing the knees to go beyond the toes on count 1 increases stress to the knees.

Over Head arm pull

Purpose: This exercise develops flexibility of the arms, shoulders, and trunk muscles (Figure 8-12). Starting Position: Straddle stance with hands on hips. Position 1: On the command, "Ready, STRETCH," raise the left arm overhead and place the left hand behind the head. Grasp above the left elbow with the right hand and pull to the right, leaning the body to the right. Hold this position for 20-30 seconds. Starting Position: On the command "Starting Position, MOVE," assume the starting position. Position 2: On the command "Change Position, Ready, STRETCH," raise the right arm overhead and place the right hand behind the head. Grasp above the right elbow with the left hand and pull to the left, leaning the body to the left. Hold this position for 20-30 seconds. Starting Position: On the command "Starting Position, MOVE," return to the starting position. Check Points: •Throughout the exercise, keep the hips set and the abdominals tight. •In positions 1 and 2, lean the body straight to the side, not to the front or back. Precaution: N/A

extend and flex

Purpose: This exercise develops flexibility of the hip flexors, abdominals, hip (position 1-extend, Figure 8-14), and the low back, hamstrings, and calves (position 2-flex, Figure 8-14). Starting Position: The front leaning rest position. Position 1: On the command "Ready, STRETCH," lower the body, sagging in the middle, keeping the arms straight and look upward. Hold this position for 20-30 seconds. Starting Position: On the command "Starting Position, MOVE," assume the starting position. Position 2: On the command "Change Position, Ready, STRETCH," slightly bend the knees and raise the hips upward. Straighten the legs and try to touch the ground with the heels. Move the head in line with the arms, forming an "A" with the body. Keep the feet together and hold this position for 20-30 seconds. Starting Position: On the command "Starting Position, MOVE," return to the starting position. Check Points: •In position 1, the thighs and pelvis rest on the ground. Relax the back muscles while bearing the bodyweight through the straight arms. Toes point to the rear. •In position 2, the legs are straight and the arms are shoulder width apart, palms down on the ground. Relax the shoulders and push to the rear with the hands, forming an "A" with the body. Try not to round the shoulders. •Feet are together throughout the exercise. Precaution: N/A

Prone Row

Purpose: This exercise develops strength of the back and shoulders (Figure 8-8). Starting Position: Prone position with the arms overhead, palms down, fingers and thumbs extended and joined, 1 to 2 inches off the ground and toes pointed to the rear. Cadence: SLOW Count: 1.Raise the head and chest slightly while lifting the arms and pulling them rearward. Hands make fists as they move toward the shoulders. 2.Return to the starting position. 3.Repeat count 1. 4.Return to the starting position. heck Points: •At the starting position, the abdominal muscles are tight and the head is aligned with the spine. •On counts 1 and 3, the forearms are parallel to the ground and slightly higher than the trunk. •On counts 1 and 3, the head is raised to look forward but not skyward. •Throughout the exercise, the legs and toes remain in contact with the ground. Precautions: This exercise is always performed at a slow cadence. Prevent overarching of the back by maintaining contractions of the abdominal and buttocks muscles throughout the exercise

The windmill

Purpose: This exercise develops the ability to safely bend and rotate the trunk. It conditions the muscles of the trunk, legs, and shoulders (Figure 8-6). Starting Position: Straddle stance with arms sideward, palms facing down, fingers and thumbs extended and joined. Cadence: SLOW Count: 1.Bend the hips and knees while rotating to the left. Reach down and touch the outside of the left foot with the right hand and look toward the rear. The left arm is pulled rearward to maintain a straight line with the right arm. 2.Return to the starting position. 3.Repeat count 1 to the right. 4.Return to the starting position. Check Points: •From the starting position, feet are straight ahead, arms parallel to the ground, hips set, and abdominals tight. •On counts 1 and 3, ensure that both knees bend during the rotation. Head and eyes are directed to the rear on counts 1 and 3. Precaution: This exercise is always performed at a slow cadence.

Bend and Reach

Purpose: This exercise develops the ability to squat and reach through the legs. It also serves to prepare the spine and extremities for more vigorous movements, moving the hips and spine through full flexion (Figure 8-1). Starting Position: Straddle stance with arms overhead, palms facing inward, fingers and thumbs extended and joined. Cadence: SLOW Count: 1.Squat with the heels flat as the spine rounds forward to allow the straight arms to reach as far as possible between the legs. 2.Return to the starting position. 3.Repeat count one. 4.Return to the starting position. Check Points: •From the starting position, ensure that Soldiers have their hips set, their abdominals tight, and their arms fully extended overhead. •The neck flexes to allow the gaze to the rear. This brings the head in line with the bend of the trunk. •The heels and feet remain flat on the ground. •On counts 2 and 4, do not go past the starting position. Precautions: This exercise is always performed at a slow cadence. To protect the back, move into the count one position in a slow, controlled manner. Do not bounce into or out of this position in a ballistic manner, as this may place an excessive load on the back.

The Rower

Purpose: This exercise improves the ability to move in and out of the supine position to a seated posture. It coordinates the action of the trunk and extremities while challenging the abdominal muscles (Figure 8-4). Starting Position: Supine position, arms overhead, feet together and pointing upward. The chin is tucked and the head is 1-2 inches above the ground. Arms are shoulder-width, palms facing inward with fingers and thumbs extended and joined. Cadence: SLOW Count: 1.Sit up while swinging arms forward and bending at the hip and knees. At the end of the motion, the arms will be parallel to the ground with palms facing inward. 2.Return to the starting position. 3.Repeat count 1. 4.Return to the starting position. Check Points: •At the starting position, the low back must not be arched excessively off the ground. To prevent this, tighten the abdominal muscles to tilt the pelvis and low back toward the ground. •At the end of counts 1 and 3, the feet are flat and pulled near the buttocks. The legs stay together throughout the exercise and the arms are parallel to the ground. Precautions: This exercise is always performed at a slow cadence. Do not arch the back to assume counts 1 and 3.

Rear Lunge

Purpose: This exercise promotes balance, opens up the hip and trunk on the side of the lunge, and develops leg strength (Figure 8-2). Starting Position: Straddle stance with hands on hips. Cadence: SLOW Count: 1.Take an exaggerated step backward with the left leg, touching down with the ball of the foot. 2.Return to the starting position. 3.Repeat count one with the right leg. 4.Return to the starting position. Check Points: •Maintain straightness of the back by keeping the abdominal muscles tight throughout the motion. •After the foot touches down, allow the body to continue to lower. This promotes flexibility of the hip and trunk. •On counts 1 and 3, step straight to the rear, keeping the feet directed forward. When viewed from the front, the feet maintain their distance apart both at the starting position and at the end of counts 1 and 3. •Keep the rear leg as straight as possible but not locked and the rear heel off the ground. Precautions: This exercise is always performed at a slow cadence. On counts 1 and 3, move into position in a slow, controlled manner. If the cadence is too fast, it will be difficult to go through a full range of motion.

High Jumper

Purpose: This exercise reinforces correct jumping and landing, stimulates balance and coordination, and develops explosive strength (Figure 8-3). Starting Position: Forward leaning stance, palms facing inward, fingers and thumbs extended and joined. Cadence: MODERATE Count: 1.Swing arms forward and jump a few inches. 2.Swing arms backward and jump a few inches. 3.Swing arms forward and vigorously overhead while jumping forcefully. 4.Repeat count 2. On the last repetition, return to the starting position. Check Points: •At the starting position, the shoulders, the knees, and the balls of the feet should form a straight vertical line. •On count 1, the arms are parallel to the ground. •On count 3, the arms should be extended fully overhead. The trunk and legs should also be aligned. •The Soldier is jumping on each count. On counts 1, 2, and 4, the jumps are only 4-6 inches off the ground. On count 3, the Soldier jumps higher (6-10 inches) while maintaining the posture pictured in Figure 8-3. •On each landing, the feet should be directed forward and maintained at shoulder distance apart. The landing should be "soft" and proceed from the balls of the feet to the heels. The vertical line from the shoulders through the knees to the balls of the feet should be demonstrated on each landing. Precaution: N/A

Push Up

Purpose: This exercise strengthens the muscles of the chest, shoulders, arms, and trunk (Figure 8-10). Starting Position: Front leaning rest position. Cadence: MODERATE Count: 1.Bend the elbows, lowering the body until the upper arms are parallel with the ground. 2.Return to the starting position. 3.Repeat count 1. 4.Return to the starting position. Check Points: •The hands are directly below the shoulders with fingers spread (middle fingers point straight ahead). •On counts 1 and 3, the upper arms stay close to the trunk, elbows pointing rearward. •On counts 2 and 4, the elbows straighten but do not lock. •To prevent the trunk from sagging, tighten the abdominal muscles while in the starting position and maintain this contraction throughout the exercise. Precaution: N/A

Bend Leg Body Twist

Purpose: This exercise strengthens trunk muscles and promotes control of trunk rotation (Figure 8-9 ). Starting Position: Supine position with the hips and knees bent to 90-degrees, arms sideward and palms down. The knees and feet are together. Cadence: SLOW Count: 1.Rotate the legs to the left while keeping the upper back and arms in place. 2.Return to the starting position. 3.Repeat count 1 to the right. 4.Return to the starting position. Check Points: •Tighten the abdominal muscles in the starting position and maintain this contraction throughout the exercise. •The head should be off the ground with the chin slightly tucked. •Ensure that the hips and knees maintain 90-degree angles. •Keep the feet and knees together throughout the exercise. •Attempt to rotate the legs to about 8 to 10 inches off the ground. The opposite shoulder must remain in contact with the ground. Precautions: This exercise is always performed at a slow cadence. Do not rotate the legs to a point beyond which the opposite arm and shoulder can no longer maintain contact with the ground.

bent leg body twist

Purpose: This exercise strengthens trunk muscles and promotes control of trunk rotation (Figure 8-9 ). Starting Position: Supine position with the hips and knees bent to 90-degrees, arms sideward and palms down. The knees and feet are together. Cadence: SLOW Count: 1.Rotate the legs to the left while keeping the upper back and arms in place. 2.Return to the starting position. 3.Repeat count 1 to the right. 4.Return to the starting position. Check Points: •Tighten the abdominal muscles in the starting position and maintain this contraction throughout the exercise. •The head should be off the ground with the chin slightly tucked. •Ensure that the hips and knees maintain 90-degree angles. •Keep the feet and knees together throughout the exercise. •Attempt to rotate the legs to about 8 to 10 inches off the ground. The opposite shoulder must remain in contact with the ground. Precautions: This exercise is always performed at a slow cadence. Do not rotate the legs to a point beyond which the opposite arm and shoulder can no longer maintain contact with the ground.

the rear lunge

RECOVERY DRILL, EXERCISE 2: REAR LUNGE Purpose: This exercise develops flexibility of the hip flexors and trunk muscles (Figure 8-13). Starting Position: Straddle stance, hands on hips. Position 1: On the command "Ready, STRETCH," take an exaggerated step backward with the left leg, touching down with the ball of the foot. This is the same position as count 1 of the rear lunge in the PD. Hold this position for 20-30 seconds. Starting Position: On the command "Starting Position, MOVE," assume the starting position. Position 2: On the command "Change Position, Ready, STRETCH," take an exaggerated step backward with the right leg, touching down with the ball of the foot. This is the same position as count 3 of the rear lunge in the PD. Hold this position for 20-30 seconds. Starting Position: On the command "Starting Position, MOVE," return to the starting position. Check Points: •Maintain straightness of the back by keeping the abdominal muscles tight throughout the motion. •After the foot touches down on positions 1 and 2, allow the body to continue 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 the starting position and at the end of positions 1and 2. •Keep the forward knee over the ball of the foot on positions 1 and 2. •Ensure the heal of the rear foot does not touch the ground. Precaution: When lunging to the left or right, do not let the knee move forward of the toes.

thigh stretch

RECOVERY DRILL, EXERCISE 4: THIGH STRETCH Purpose: This exercise develops flexibility of the front of the thigh and the hip flexor muscles (Figure 8-15). Starting Position: Seated position, arms at sides and palms on the floor. Position 1: On the command "Ready, STRETCH," roll onto the right side and place the right forearm on the ground, perpendicular to the chest. The right hand makes a fist on the ground with the thumb side up. Grasp the left ankle with the left hand and pull the left heel toward the buttocks and pull the entire leg rearward. Push the left thigh further to the rear with the heel of the right foot. Hold this position for 20-30 seconds. Starting Position: On the command, "Starting Position, MOVE," assume the starting position. Position 2: On the command "Change Position, Ready, STRETCH," lie on the left side and place the left forearm on the ground, perpendicular to the chest. The left hand makes a fist on the ground with the thumb side up. Grasp the right ankle with the right hand and pull the right heel toward the buttocks pulling the entire leg rearward. Push the right thigh further to the rear with the heel of the left foot. Hold this position for 20-30 seconds. Starting Position: On the command, "Starting Position, MOVE," return to the starting position. Check Points: •Keep the abdominal muscles tight throughout this stretch in order to keep the trunk straight. •Do not pull the heel forcefully to the buttock if there is discomfort in the knee joint. Precaution: N/A

Single leg over

RECOVERY DRILL, EXERCISE 5: SINGLE-LEG OVER Purpose: This exercise develops flexibility of the hips and lower back muscles (Figure 8-16). Starting Position: Supine position with arms sideward, palms down, and feet together and head on the ground. Position 1: On the command, "Ready, STRETCH," turn the body to the right, bend the left knee to 90-degrees over the right leg, and grasp the outside of the left knee with the right hand and pull toward the right. Hold this position for 20-30 seconds. Starting Position: On the command, "Starting Position, MOVE," assume the starting position. Position 2: On the command, "Change Position, Ready, STRETCH," turn the body 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 pull toward the left. Hold this position for 20-30 seconds. Starting Position: On the command, "Starting Position, MOVE," return to the starting position. Check Points: •At the starting position, the arms are directed to the sides at 90-degrees to the trunk; the fingers and thumbs are extended and joined. •In position 1, keep the left shoulder, arm, and hand on the ground. •In position 2, keep the right shoulder, arm, and hand on the ground. •Head remains on the ground throughout the exercise. Precaution: N/A