The Extend and Flex

Purpose: This exercise develops flexibility of the hip flexors, abdominals, hip (Position 1 – extend) and the low back, hamstrings, and calves (Position 2 – flex). Starting Position: Front leaning rest position.
• On the command, “Ready, STRETCH,” lower the body, sagging in the middle, keeping the arms straight and look upward. Hold this position for 20 seconds.
• On the command, “Starting Position, MOVE,” assume the Starting Position.
• On the command, “Change Position, Ready, STRETCH,” slightly bend the knees and walk the hands back toward the legs. Straighten the legs and try to touch the ground with the heels. Keep the feet together and hold this position for 20 seconds.
• 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 body weight 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.
❑ Feet are together throughout the exercise.
Precautions: N/A.

The Rear Lunge

Purpose: This exercise develops flexibility of the hip flexors and trunk muscles. Starting Position: Straddle stance with hands on hips.
• 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 Conditioning Drill 1. Hold this position for 20 seconds.
• On the command, “Starting Position, MOVE,” assume the Starting Position.
• 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 Conditioning Drill 1. Hold this position for 20 seconds.
• 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 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 move forward of the toes.

The Overhead Arm Pull

Purpose: This exercise develops flexibility of the arms, shoulders, and trunk muscles.
Starting Position: Straddle stance with hands on hips.
• 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 seconds.
• On the command, “Starting Position, MOVE,” assume the Starting Position.
• 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 seconds.
• 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.
Precautions: N/A.

The Shuttle Sprint

Purpose: This exercise develops anaerobic endurance, leg speed, and agility.
Starting Position: Staggered stance.
Movement: Run quickly to the 25–yard mark. 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 and plant the right foot, turn counterclockwise and touch the ground with the right hand. Run back to the 25–yard mark gradually accelerating to near maximum speed.

Check Points:
❑ Soldiers should slow their movement before planting feet and
changing direction.
❑ Soldiers should squat while bending the trunk when reaching to
touch the ground as they change direction.
❑ Soldiers touch the ground with their left hand on the first turn, then
with their right hand on the second turn.
❑ Accelerate to near maximum speed during the last 25–yard interval.
Precautions: Soldiers should use caution when performing this exercise
on wet terrain.

Laterals

Purpose: This exercise develops the ability to
move laterally.
Starting Position: Straddle stance, slightly crouched, with the
back straight, arms at the side with elbows bent
at 90–degrees and palms facing forward. Face
perpendicular to the direction of movement.
Movement: Step to the side by rising slightly and bringing
the trailing leg to the lead leg. Quickly hop to
the side and land back in the crouch with the
feet shoulder width apart. Always face the same
direction so that the first 25 yards is moving to
the left and the second 25 yards is moving to
the right.

Starting Position----->


Check Points:
❑ Pick the feet up with each step. Avoid dragging the feet along
the ground.
❑ Crouch slightly while keeping the back straight.
❑ Avoid hitting the feet and ankles together on each step.
❑ Rank leaders will face their rank throughout the exercise.

Precautions: N/A.
Variation: Soldiers may perform this exercise holding a weapon at
port arms.

Verticals

Purpose: This exercise helps to develop proper
running form.
Starting Position: Staggered stance.
Movement: Bring the hips quickly to 90–degrees of bend
without raising the knees above waist level.
Ground contact should be primarily with the balls
of the feet. When the left leg is forward, the right
arm swings forward and the left arm swings to
the rear. When the right leg is forward, the left
arm swings forward and the right arm swings to
the rear.

Check Points:
❑ Arm swing is strong and smooth with the forward arm at 90–degrees
and the rearward arm relatively straight.
❑ Arm swing is from front to rear, not side to side, with the upper part
of the forward arm reaching parallel to the ground as it swings to
the front.
❑ Keep a tall stance with a stable, upright trunk. The back remains
perpendicular to the ground. There should not be any back swing
of the legs.

The Push–up

Purpose: This exercise strengthens the muscles of the
chest, shoulders, arms and trunk.
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.
❑ The trunk should not sag. To prevent this, tighten the abdominal
muscles while in the Starting Position and maintain this contraction
throughout the exercise.

Precautions: N/A.
Variation: Soldiers should assume the six–point stance on their knees
when unable to perform repetitions correctly to cadence.

Check Points

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 8–10 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 they can no longer
maintain contact with the ground with the opposite arm and shoulder.

The Bent–leg Body Twist

Purpose: This exercise strengthens trunk muscles and
promotes control of trunk rotation.
Starting Position: Supine position with the hips and knees bent to
90–degrees, arms sideward, palms down with
fingers spread. Legs 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.

The Prone Row

Check Points:
❑ At the Starting Position, the abdominal muscles are tight and the
head is in line 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 over–arching of the back by maintaining contractions of the
abdominal and buttocks muscles throughout the exercise.

The Prone Row

Conditioning Drill 1
Exercise 8: The Prone Row

Purpose: This exercise develops strength of the back
and shoulders.
Starting Position: Prone position with the arms overhead, palms
down one to two 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.

The Forward Lunge

Check Points:
❑ 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 may bend naturally but do 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 Forward Lunge

Conditioning Drill 1
Exercise 7: The Forward Lunge

Purpose: This exercise promotes balance and develops
leg strength.
Starting Position: Straddle stance with hands on hips.
Cadence: SLOW.
Count: 1. Take a step forward with the left leg, allowing
the left knee to bend until the thigh is parallel
to the ground. Lean slightly forward, keeping
the back straight.
2. Return to the Starting Position.
3. Repeat Count 1 with the right leg.
4. Return to the Starting Position.

The Windmill

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 the knees bend during the rotation.
Head and eyes are directed to the left foot on Count 1 and the right
foot on Count 3.
Precautions: This exercise is always performed at a slow cadence.

The Windmill

Conditioning Drill 1
Exercise 6: 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.
Starting Position: Straddle stance with arms sideward, palms
facing down.
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.
Starting

The Squat Bender

Check Points:
❑ At the end of Count 1, the shoulders, knees and balls of the feet
should be aligned. The heels remain on the ground and the back
is straight.
❑ On Count 3, round the back slightly while bending forward, keeping
the head aligned with the spine and the knees slightly bent.
Precautions: 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 Squat Bender

Conditioning Drill 1
Exercise 5: The Squat Bender

Purpose: This exercise develops strength, endurance and
flexibility of the lower back and lower extremities.
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.

The Rower

Check Points:
❑ At the Starting Position, the lower back must not be arched
excessively off the ground. To prevent this, tighten the abdominal
muscles to tilt the pelvis and lower 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 Rower

Conditioning Drill 1
Exercise 4: 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.
Starting Position: Supine position, arms overhead, feet together and
pointing upward. The chin is tucked, and the head
is one to two 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 ground,
palms facing inward.
2. Return to the Starting Position.
3. Repeat Count 1.
4. Return to the Starting Position.

The High Jumper

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 in line.
❑ On each landing, the feet should be directed forward and maintained
at shoulder distance apart. The landing should be “soft” and
proceed from 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 High Jumper

Conditioning Drill 1
Exercise 3: The High Jumper

Purpose: This exercise reinforces correct jumping and
landing, stimulates balance and coordination, and
develops explosive strength.
Starting Position: Forward–leaning stance.
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 over head
while jumping forcefully.
4. Repeat Count 2. On the last repetition, return
to the Starting Position.
Starting

The Rear Lunge

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.
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.

The Rear Lunge

Conditioning Drill 1
Exercise 2: The Rear Lunge

Purpose: This exercise promotes balance, opens up the hip
and trunk on the side of the lunge and develops
leg strength.
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 1 with the right leg.
4. Return to the Starting Position.

The Bend and Reach

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 1 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 Bend and Reach

Conditioning Drill 1
Exercise 1: The 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.
Starting Position: Straddle stance with arms overhead.
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 1.
4. Return to the Starting Position.

The Single–leg Over

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 Exercise Position 1, keep the left shoulder, arm and hand on
the ground.
❑ In Exercise Position 2, keep the right shoulder, arm and hand on
the ground.
❑ Head remains on the ground throughout the exercise.

The Single–leg Over

Hip Stability Drill
Exercise 5: The Single–leg Over
(hold for 20 seconds on each side)

Purpose: This exercise develops flexibility of the hips and
lower back muscles.
Starting Position: Supine position with arms sideward, palms down.
Exercise Position 1: On the command, “Ready, STRETCH,” turn the
body to 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 seconds.
Starting Position: On the command, “Starting Position, MOVE,”
assume the Starting Position.
Exercise Position 2: On the command, “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 seconds.
Starting Position: On the command, “Starting Position, MOVE,”
assume the Starting Position.

The Single–leg Tuck

Check Points:
❑ Face to the front of the formation, maintaining a generally straight
line with the body.
❑ The top foot remains 6–8 inches above the ground throughout
the exercise.
❑ Place the top hand over the stomach throughout the exercise.

The Single–leg Tuck

Hip Stability Drill
Exercise 4: The Single–leg Tuck
(5 repetitions on each side)

Purpose: This exercise strengthens the hip flexors, lateral
hip and upper leg muscles.
Starting Position 1: Lay on your right side with your legs extended
straight to the side, with the left leg 6–8 inches
above the ground and toes pointing straight ahead.
Support your upper body with your right elbow.
Your elbow is bent at 90–degrees, your upper arm
is perpendicular to the ground and your right hand
makes a fist vertical to the ground.
Starting Position 2: Lay on your left side with your legs extended
straight to the side, with the right leg 6–8 inches
above the ground and toes pointing straight ahead.
Support your upper body with your left elbow.
Your elbow is bent at 90–degrees, your upper arm
is perpendicular to the ground and your left hand
makes a fist vertical to the ground.
Cadence: SLOW.
Count: 1. Bring the thigh of the top leg toward the chest,
bending the knee at 90–degrees.
2. Return to the Starting Position.
3. Bring the thigh of the top leg toward the chest,
bending the knee at 90–degrees.
4. Return to the Starting Position.

The Lateral Bent–leg Raise

Check Points:
❑ Face to the front of the formation, maintaining a generally straight
line with the body, from the knees to the torso.
❑ Keep the feet together throughout the exercise.
❑ Place the top hand over the stomach throughout the exercise.

The Lateral Bent–leg Raise

 Hip Stability Drill
Exercise 3: The Lateral Bent–leg Raise
(5 repetitions on each side)

Purpose: This exercise strengthens hip rotator muscles.
Starting Position 1: Lay on your right side with your legs bent at
90–degrees and feet together with toes pointing
straight ahead. Support your upper body
with your right elbow. Your elbow is bent at
90–degrees, your upper arm is perpendicular
to the ground and your right hand makes a
fist vertical to the ground.
Starting Position 2: Lay on your left side with your legs bent at
90–degrees and feet together with toes pointing
straight ahead. Support your upper body with
your left elbow. Your elbow is bent at 90–degrees,
your upper arm is perpendicular to the ground
and your left hand makes a fist vertical to
the ground.
Cadence: SLOW.
Count: 1. Raise the top leg approximately 12 inches
above the ground, keeping the feet together.
2. Return to the Starting Position.
3. Raise the top leg approximately 12 inches
above the ground, keeping the feet together.
4. Return to the Starting Position.

Check Points

Check Points:
❑ Keep the hips facing forward and the body in a generally straight line.
❑ Keep the toes facing forward on the bottom leg.
❑ Place the top hand over the stomach throughout the exercise.
❑ Do not raise the bottom foot higher than 6–8 inches above
the ground.

Hip Stability Drill

 Exercise 2: The Medial Leg Raise
(5 repetitions on each side)

Purpose: This exercise strengthens the inner thigh and
hip muscles.
Starting Position 1: Lay on your left side with your legs extended
straight to the side and feet together with toes
pointing straight ahead. Support your upper
body with your left elbow. Your elbow is bent at
90–degrees, your upper arm is perpendicular
to the ground and your left hand makes a fist
vertical to the ground.
Starting Position 2: Lay on your right side with your legs extended
straight to the side and feet together with toes
pointing straight ahead. Support your upper
body with your right elbow. Your elbow is bent
at 90–degrees, your upper arm is perpendicular
to the ground and your right hand makes a fist
vertical to the ground.
Cadence: SLOW.
Count: 1. Raise the top leg so the top foot is 6–8 inches
above the ground.
2 Return to the Starting Position.
3. Raise the top leg so the top foot is 6–8 inches
above the ground.
4. Return to the Starting Position.

Check Points

Check Points:
❑ Face to the front of the formation, maintaining a generally straight
line with the body.
❑ On Counts 1 and 3, keep the knee of the raised leg straight and the
foot pointing forward. The top leg raises no more than 6–8 inches
above the ground.
❑ Place the top hand over the stomach throughout the exercise.

Hip Stability Drill

Hip Stability Drill
Exercise 1: The Lateral Leg Raise
(5 repetitions on each side)
Purpose: This exercise strengthens lateral hip and upper
leg muscles.
Starting Position 1: Lay on your right side with your legs extended
straight to the side and feet together with toes
pointing straight ahead. Support your upper
body with your right elbow. Your elbow is bent at
90–degrees, your upper arm is perpendicular to
the ground and your right hand makes a fist
vertical to the ground.
Starting Position 2: Lay on your left side with your legs extended
straight to the side and feet together with toes
pointing straight ahead. Support your upper
body with your left elbow. Your elbow is bent at
90–degrees, your upper arm is perpendicular
to the ground and your left hand makes a fist
vertical to the ground.

Cadence: SLOW.
Count: 1. Raise the bottom foot so the top foot is
6–8 inches above the ground.
2 Return to the Starting Position.
3. Raise the bottom foot so the top foot is
6–8 inches above the ground.
4. Return to the Starting Position.

The Hip Stability Drill

The Hip Stability Drill, like 4 for the Core, is designed to three–
dimensionally train the hip and upper thigh areas, developing the
basic strength and mobility needed for stability to perform functional
movements. The Hip Stability Drill should be performed immediately
after 4 for the Core. The Hip Stability Drill and 4 for the Core may
performed outside of regular sessions as supplemental training.

THE QUADRAPLEX

The Starting Position is on the hands and knees with the back flat.
Contract the abdominal muscles as described in the bent–leg raise.
Without rotating the trunk or sagging/arching the spine, straighten the
left leg to the rear and the right arm to the front. Hold five seconds.
Alternate the arm and leg movements on subsequent repetitions,
repeating for one minute. The key to this exercise is controlled lowering
and raising of the opposite arm/leg while keeping the rest of the
body still.

THE BACK BRIDGE

Lying on the back with knees bent to 90 degrees, arms extended
sideward at 45 degrees and feet on the marching surface, perform the
drawing–in maneuver. Once the abdominal contraction is established,
raise the hips off of the ground until the trunk and thighs form a
generally straight line. The spine must not arch to achieve this position.
With the buttocks still up, straighten the left leg until it comes in line
with the trunk and thigh. Don’t let the trunk and pelvis sag on the
unsupported side. Hold five seconds, then switch to the other leg.
Repeat for one minute. If the spine begins to sag, arch, or tilt, lower to
the Starting Position, rest for 3–5 seconds, then, try again.

THE SIDE BRIDGE

Lay on your side with your upper body off the ground, supported by
the upper body with the elbow, forearm, and fist. Cross the bottom
leg in front of the top leg, with the feet together. The legs may also be
positioned with the knees together and knees bent 90 degrees. Firmly
press into the ground with the supporting arm, then raise the trunk
and pelvis straight upward until they form a straight line with the
legs/knees. Hold this position while continuing to breathe. Switch to
the other side after one minute. If you cannot hold for one minute,
lower, rest briefly, then repeat until one minute has elapsed.

THE BENT–LEG RAISE

Lying in the Starting Position for the sit–up, place the fingers of both
hands underneath the small of the back. Raise the feet off of the ground
until both the hips and knees are flexed to 90 degrees. Next, contract
the abdominals as if you are preparing for a blow to the stomach.
Another way to perform this drawing–in maneuver is to imagine pulling
the navel toward the spine. Think about the amount of pressure on
your fingers created by the contraction of your abdominals. Maintain
the same degree of pressure as you slowly straighten the legs. As soon
as you can no longer maintain the same degree of pressure on your
fingers, bring the legs back to the Starting Position and repeat until one
minute has elapsed.

Starting Position

 

 The Bent–leg Raise

Starting Position