Army PRT — I Hate CBT's

What are the Check Points of the Rear Lunge?

- 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 - PD 3

What are the check points for the Rear Lunge?

- 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.

The Rower - PD 4

What are the check points for the Rower?

- 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.

The Squat Bender - PD 5

What are the Check Points for the Squat Bender

- 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.

The Windmill - PD 6

What are the checkpoints for the Windmill?

- 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.

The Forward Lunge - PD 7

What are the check points for the Forward Lunge?

- Keep the abdominal muscles tight throughout the motion.
- On counts 1 and 3, step straight forward, 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.
- On counts 1 and 3, the rear knee bends, but does not touch the ground. The heel of the rear foot
should be off the ground.

Precautions: This exercise is always performed at a slow cadence. On counts 1 and 3, move into position in a controlled manner. Spring off of the forward leg to return to the starting position. This avoids jerking the trunk to create momentum.

The Prone Row - PD 8

What are the check points for the prone row?

- 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 Bent Leg Body Twist - PD 9

What are the check point on the Bent Leg Body Twist?

- 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 Push-Up - PD 10

What are the check points for the Push-Up?

- 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

Overhead Arm Pull - RD 1

What are the commands for Overhead Arm Pull?

- 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.

What are the commands for the Rear Lunge - RD 2

- 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.

The Rear Lunge - RD 2

What are the commands for the Extend and Flex?

- 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.

The Extend and Flex - RD 3

What are the commands for the Thigh Stretch?

- 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.

The Thigh Stretch - RD 4

What are the commands for the Single Leg Over?

- 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.

The Single Leg Over - RD 5

What exercises constitute the Preparation Drill?

1. Bend and Reach (Slow)
2. Rear Lunge (Slow)
3. High Jumper (Moderate)
4. Rower (Slow)
5. Squat Bender (Slow)
6. Windmill (Slow)
7. Forward Lunge (Slow)
8. Prone Row (Slow)
9. Bent Leg Body Twist (Slow)
10. Four Count Push-Up (Moderate)

What exercises constitute Four For The Core?

1. Bent-Leg Raise
2. Side Bridge
3. Back Bridge
4. Quadraplex

What exercises constitute the Shoulder Stability Drill?

1. I Raise (Slow)
2. T Raise (Slow)
3. Y Raise (Slow)
4. L Raise (Slow)
5. W Raise (Slow)

What exercises constitute the Hip Stability Drill?

1. Lateral Leg Raise (Slow)
2. Medial Leg Raise (Slow)
3. Bent-Leg Lateral Raise (Slow)
4. Single-Leg Tuck (Slow)
5. Single-Leg Over (Slow)

What exercises constitute Military Movement Drill I?

1. Verticals
2. Laterals
3. Shuttle-Sprint

What are the commands for Exercises 1 and 3 (bent leg raise and back bridge)?

- Starting Position, MOVE.
- Ready, EXERCISE.
- Starting Position, MOVE.
- Position of Attention, MOVE.

Bent Leg Raise - 4C 1

What are the commands for Exercises 2 and 4 (side bridge and quadraplex)? Both performed on the right and left sides.

- Starting Position, MOVE.
- Ready, EXERCISE.
- Starting Position, MOVE.
- Change Position, Ready EXERCISE.
- Starting Position, MOVE.
- Position of Attention, MOVE.

Side Bridge - 4C 2

Back Bridge - 4C 3

Quadraplex - 4C 4

What are the commands for the Lateral Leg Raise?

- Starting Position, MOVE.
- In Cadence, EXERCISE (count as a 4-count exercise according to Chapter 7, Execution of Training, paragraph 7-29).
- Change Position, MOVE.
- In Cadence, EXERCISE (count as a 4-count exercise according to Chapter 7, Execution of Training, paragraph 7-29).
- Position of Attention, MOVE.

Lateral Leg Raise - HSD 1

What are the commands for the Medial Leg Raise?

Medial Leg Raise - HSD 2

What are the commands for the Bent Leg Lateral Raise?

Bent Leg Lateral Raise - HSD 3

What are the commands for the Single Leg Tuck?

- Starting Position, MOVE.
- In Cadence, EXERCISE(count as a 4-count exercise according to Chapter 7, Execution of Training, paragraph 7-29) .
- Change Position, MOVE.
- In Cadence, EXERCISE (count as a 4-count exercise according to Chapter 7, Execution of Training, paragraph 7-29).
- Position of Attention, MOVE.

Single-Leg Tuck - HSD 4

What are the commands for the Single-Leg Over?

On the command, "Ready, STRETCH," turn the body to right, bend the left knee to 90 degrees over the right leg, grasp the outside of the left knee with the right hand, and pull toward the right. Hold this position for 20-30 seconds. On the command, "Starting Position, MOVE," assume the starting position. On the command, "Change
Position, Ready, STRETCH," turn the body to 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. On the command, "Starting Position, MOVE," assume the starting position.

Single-Leg Over: HSD 5

I Raise: SSD 1

T Raise: SSD 2

Y Raise: SSD 3

L Raise: SSD 4

W Raise: SSD 5

Shuttle Sprint: MMD1 Exercise 3

Run quickly to the 25-yard mark (as arrow 1 in the following exercise illustration shows). Turn
clockwise while planting the left foot and bending and squatting to touch the ground with the left hand. Run quickly back to the starting line (arrow 2) and plant the right foot, then turn counterclockwise and touch the ground with the right hand. Run back to the 25-yard mark (arrow 3) accelerating to near maximum speed.

Verticals: MMD 1 Exercise 1

Laterals: MMD 1 Exercise 2

What is Military Movement Drill 1?

This drill is conducted using the extended
rectangular formation (covered) and performed by rank. Military movement drill 1 consists of exercises
performed at 25-yard intervals: verticals, laterals, and the shuttle sprint.

What are the commands for MMD?

- Instructor Sounds Off with name of exercise
- First Rank repeats name of exercise
- On the command, "Ready," the first rank moves into the starting position.
- On the command, "GO," the first rank begins the movement.
- "Next Rank, MOVE FORWARD."