ATP 7-22.02 Holistic Health Drills Flashcards

Preparation Drills

• Bend & Reach: A foundational stretch focusing on hamstrings and back flexibility.
• Rear Lunge: Enhances hip flexor strength while engaging core stability.
• High Jumper: Develops explosive power and height during jumping exercises.
• Rower: Mimics rowing motion, targeting back and arm muscles for endurance.
• Squat Bender: Combines squats with forward bending, promoting lower body and core engagement.
• Windmill: Improves flexibility and mobility in the hips and torso.
• Forward Lunge: Strengthens legs while enhancing balance and coordination.
• Prone Row: Targets back and shoulder muscles to improve upper body strength.
• Bent Leg Body Twist: Engages abdominal muscles through rotational movement.
• Push Up: A staple exercise for upper body strength, focusing on chest, triceps, and shoulders.

Hip Stability Drill (HSD)

• Lateral Leg Raise: Strengthens hip abductors and enhances lateral stability.
• Medial Leg Raise: Focuses on hip adductor strength for improved balance.
• Bent-Leg Raise: Targets lower abdominal muscles while stabilizing the spine.
• Single Leg Tuck: Engages core and hip muscles for enhanced unilateral strength.
• Single Leg Over: Promotes balance and coordination through single-leg movements.

Shoulder Stability Drill (SSD)

• I Raise: Strengthens the lower traps to support shoulder stability.
• T Raise: Engages the mid traps, improving upper back strength and stability.
• Y Raise: Focuses on the upper traps and deltoids for shoulder mobility.
• L Raise: Targets rotator cuff muscles to enhance shoulder joint stability.
• W Raise: Works the rear deltoids, promoting rounded shoulder health.

Conditioning Drill 1 (CD1)

• Power Jump: Develops explosive leg power and overall conditioning.
• V Up: Engages core muscles through a dynamic movement.
• Mountain Climber: Improves cardiovascular fitness while targeting core and legs.
• Leg Tuck & Twist: Promotes hip flexor strength and oblique engagement.
• Single-Leg Push Up: Enhances upper body strength with a focus on stability.

Conditioning Drill 2 (CD2)

• Turn & Lunge: Develops lower body strength while emphasizing pivoting movements.
• Supine Bicycle: Engages the core, particularly the obliques, for stability.
• Half Jack: A modified jumping jack that includes arm stretches for coordination.
• Swimmer: Improves coordination and engages back and shoulder muscles.
• 8 Count T Push Up: A dynamic push-up variation that enhances upper body endurance.

Conditioning Drill 3 (CD3)

• Y-Squat: Combines a squat with forward reach to enhance mobility and strength.
• Single Leg Deadlift: Engages balance and multi-muscle groups, focusing on the posterior chain.
• Side to Side Knee Lifts: Promotes lateral movement and core stability.
• Front Kick Alternate Toe Touch: Improves hip flexibility and core strength.
• Tuck Jump: Develops explosive power and agility through plyometric movement.
• Straddle Run Forward & Backward: Enhances dynamic movement and overall agility.