Questions and Answers
What is included in the preparation drill?
What are the components of the recovery drill?
Overhead Arm Pull, Rear Lunge, Extend and Flex, Thigh Stretch, Single Leg Over
What exercises make up the '4 for the core'?
Bent Leg Raise, Side Bridge, Back Bridge, Quadraplex
List the exercises in conditioning drill 1.
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What is the first exercise in the preparation drill?
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Describe the climber exercise according to climbing drill 1.
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What is the purpose of the hip stability drill?
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What is the last exercise in military movement drill 1?
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Which of the following are exercises in conditioning drill 2? (Select all that apply)
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What does the 'push up sit up drill' entail?
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The first exercise of the hip stability drill is the ______.
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Study Notes
Preparation Drills
- Preparation drills include multiple exercises: Bend and Reach, Rear Lunge, High Jumper, Rower, Squat Bender, Windmill, Forward Lunge, Prone Row, Bent Leg Body Twist, and Push Up.
Recovery Drills
- Recovery drills incorporate: Overhead Arm Pull, Rear Lunge, Extend and Flex, Thigh Stretch, and Single Leg Over.
Core Training
- "4 for the Core" features: Bent Leg Raise, Side Bridge, Back Bridge, and Quadraplex to enhance core strength and stability.
Conditioning Drills
- Conditioning Drill 1 consists of: Power Jump, V-Up, Mountain Climber, Leg Tuck and Twist, Single Leg Push Up.
- Conditioning Drill 2 involves: Turn and Lunge, Supine Bicycle, Half Jack, Swimmer, and 8 Count Push Up.
Climbing Drills
- Climbing Drill 1 exercises include: Straight Arm Pull, Heel Hook, Pull Up, Leg Tuck, and Alternating Grip Pull Up.
- Climbing Drill 2 mirrors Drill 1 but includes: Flexed Arm Hang, maintaining grip on the bar for strength.
Push Up and Sit Up Drill
- The Push Up Sit Up Drill can be performed with 1-5 reps, each lasting 30-60 seconds, alternating positions under the PI's commands.
Hip Stability Drills
- Hip Stability Drills encompass: Lateral Leg Raise, Medial Leg Raise, Bent Leg Lateral Raise, Single Leg Tuck, and Single Leg Over for hip strength.
Military Movement Drill 1
- Military Movement Drill 1 includes: Verticals for agility, Laterals for lateral movement skill, and Shuttle Sprints for speed and endurance.
Individual Exercise Descriptions
- Bend and Reach: First in preparation, performed from a straddle stance with hands over head, slow cadence.
- Rear Lunge: Second in preparation, involves straddle stance with hands on hips, slow cadence.
- High Jumper: Third, forward leaning stance at a moderate cadence.
- Rower: Fourth exercise, supine with hands over head, done at a slow cadence.
- Squat Bender: Fifth exercise, straddle stance with hands on hips, slow cadence.
- Windmill: Sixth, straddle stance with hands perpendicular to the body, slow cadence.
- Forward Lunge: Seventh, straddle stance with hands on hips, slow cadence.
- Prone Row: Eighth, performed in a prone position with hands outstretched, slow cadence.
- Bent Leg Body Twist: Ninth, executed from supine position with knees bent, slow cadence.
- Push Up: Tenth, in front leaning rest position, moderate cadence.
Core Exercises
- Bent Leg Raise: Supine position, held for 60 seconds with hands in lower back.
- Side Bridge: Side leaning stance, held for 60 seconds on each side.
- Back Bridge: Supine with alternating legs, held for specified intervals.
- Quadraplex: Modified six-point stance, alternating limbs for 60 seconds each.
Additional Conditioning
- Power Jump: Performed from straddle stance, moderate cadence.
- V-Up: In a supine position with arms at 45 degrees, moderate cadence.
- Mountain Climber: Front leaning rest position, with moderate cadence.
- Leg Tuck and Twist: Seated, leaning back with legs off the ground, moderate cadence.
- Single Leg Push Up: In front leaning rest, at moderate cadence.
Climbing Techniques
- Straight Arm Pull: In extended hang, focusing on shoulder and back strength.
- Heel Hook: Both climbs involve interlocking feet during the hang.
- Pull Up: Essential for building upper body strength, ensuring chin clearance above the bar.
- Alternating Grip Pull Up: Variations in grip to target different muscles.
Military Movement Specifics
- Verticals: Staggered stance motion patterns.
- Laterals: Stride and movement in a straddle stance, arm positioning for support.
- Shuttle Sprint: Jogging in a linear motion with emphasis on speed at the finish.
Studying That Suits You
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Description
Test your knowledge of PRT drills with this flashcard quiz. Each card presents different preparation and recovery drills, along with exercises for core strength. Perfect for those looking to enhance their physical training routines.
