2. Initial Military Training Sustaining Phase
출처: http://www.armyprt.com/planning_considerations/initial-military-training-sustaining-phase-prt-sch.shtml
#월
Prep:
- Exercise 1: Bend and Reach
- Exercise 2: Rear Lunge
- Exercise 3: High Jumper
- Exercise 4: Rower
- Exercise 5: Squat Bender
- Exercise 6: Windmill
- Exercise 7: Forward Lunge
- Exercise 8: Prone Row
- Exercise 9: Bent-Leg Body Twist
- Exercise 10: Push-Up
- Exercise 10A: Push-Up Using the Six Point Stance
Activities:
-MMD 1
- Exercise 1: Verticals
- Exercise 2: Laterals
- Exercise 3: Shuttle Sprint
-MMD 2
- Exercise 1: Power Skip
- Exercise 2: Crossovers
- Exercise 3: Crouch Run
-AGR or Release Run
Recovery:
- Exercise 1: Overhead Arm Pull
- Exercise 2: Rear Lunge
- Exercise 3: Extend and Flex
- Exercise 4: Thigh Stretch
- Exercise 5: Single-Leg Over
#화
Prep:
- Exercise 1: Bend and Reach
- Exercise 2: Rear Lunge
- Exercise 3: High Jumper
- Exercise 4: Rower
- Exercise 5: Squat Bender
- Exercise 6: Windmill
- Exercise 7: Forward Lunge
- Exercise 8: Prone Row
- Exercise 9: Bent-Leg Body Twist
- Exercise 10: Push-Up
- Exercise 10A: Push-Up Using the Six Point Stance
Activities:
-GD
- Exercise 1: Shoulder Roll
- Exercise 2: Lunge Walk
- Exercise 3: Soldier Carry
-CD 1
- Exercise 1: Power Jump
- Exercise 2: V-Up
- Exercise 3: Mountain Climber
- Exercise 4: Leg Tuck and Twist
- Exercise 5: Single-Leg Push-Up
-CD 2
- Exercise 1: Turn and Lunge
- Exercise 2: Supine Bicycle
- Exercise 3: Half Jacks
- Exercise 4: Swimmer
- Exercise 5: 8-Count Push-Up
-CL 1
- Exercise 1: Straight-Arm Pull
- Exercise 2: Heel Hook
- Exercise 3: Pull-Up
- Exercise 4: Leg Tuck
- Exercise 5: Alternating Grip Pull-Up
PSD or STC and PSD
Push-Up and Sit-Up Drill (PSD)
- Station 1: Sumo Squat
- Station 2: Straight-Leg Dead Lift
- Station 3: Forward Lunge
- Station 4: 8-Count Step-Up
- Station 5: Pull-Up or Straight-Arm Pull
- Station 6: Supine Chest Press
- Station 7: Bent-Over Row
- Station 8: Overhead Push Press
- Station 9: Supine Body Twist
- Station 10: Leg Tuck
Recovery:
- Exercise 1: Overhead Arm Pull
- Exercise 2: Rear Lunge
- Exercise 3: Extend and Flex
- Exercise 4: Thigh Stretch
- Exercise 5: Single-Leg Over
#수
Prep:
- Exercise 1: Bend and Reach
- Exercise 2: Rear Lunge
- Exercise 3: High Jumper
- Exercise 4: Rower
- Exercise 5: Squat Bender
- Exercise 6: Windmill
- Exercise 7: Forward Lunge
- Exercise 8: Prone Row
- Exercise 9: Bent-Leg Body Twist
- Exercise 10: Push-Up
- Exercise 10A: Push-Up Using the Six Point Stance
Activities:
-MMD 1
- Exercise 1: Verticals
- Exercise 2: Laterals
- Exercise 3: Shuttle Sprint
-MMD 2
- Exercise 1: Power Skip
- Exercise 2: Crossovers
- Exercise 3: Crouch Run
-60:120s
-300 yd SR
Recovery:
- Exercise 1: Overhead Arm Pull
- Exercise 2: Rear Lunge
- Exercise 3: Extend and Flex
- Exercise 4: Thigh Stretch
- Exercise 5: Single-Leg Over
#목
Prep:
- Exercise 1: Bend and Reach
- Exercise 2: Rear Lunge
- Exercise 3: High Jumper
- Exercise 4: Rower
- Exercise 5: Squat Bender
- Exercise 6: Windmill
- Exercise 7: Forward Lunge
- Exercise 8: Prone Row
- Exercise 9: Bent-Leg Body Twist
- Exercise 10: Push-Up
- Exercise 10A: Push-Up Using the Six Point Stance
Activities:
-GD
- Exercise 1: Shoulder Roll
- Exercise 2: Lunge Walk
- Exercise 3: Soldier Carry
-CD 3
- Exercise 1: "Y" Squat
- Exercise 2: Single-Leg Dead Lift
- Exercise 3: Side-To-Side Knee Lifts
- Exercise 4: Front Kick Alternate Toe Touch
- Exercise 5: Tuck Jump
- Exercise 6: Straddle-Run Forward and Backward
- Exercise 7: Half-Squat Laterals
- Exercise 8: Frog Jumps Forward and Backward
- Exercise 9: Alternate 1/4-Turn Jump
- Exercise 10: Alternate-Staggered Squat Jump
-CL 2
- Exercise 1: Flexed-Arm Hang
- Exercise 2: Heel Hook
- Exercise 3: Pull-Up
- Exercise 4: Leg Tuck
- Exercise 5: Alternating Grip Pull-Up
-PSD or STC and PSD
Push-Up and Sit-Up Drill (PSD)
- Station 1: Sumo Squat
- Station 2: Straight-Leg Dead Lift
- Station 3: Forward Lunge
- Station 4: 8-Count Step-Up
- Station 5: Pull-Up or Straight-Arm Pull
- Station 6: Supine Chest Press
- Station 7: Bent-Over Row
- Station 8: Overhead Push Press
- Station 9: Supine Body Twist
- Station 10: Leg Tuck
Recovery:
- Exercise 1: Overhead Arm Pull
- Exercise 2: Rear Lunge
- Exercise 3: Extend and Flex
- Exercise 4: Thigh Stretch
- Exercise 5: Single-Leg Over
#금
Prep:
- Exercise 1: Bend and Reach
- Exercise 2: Rear Lunge
- Exercise 3: High Jumper
- Exercise 4: Rower
- Exercise 5: Squat Bender
- Exercise 6: Windmill
- Exercise 7: Forward Lunge
- Exercise 8: Prone Row
- Exercise 9: Bent-Leg Body Twist
- Exercise 10: Push-Up
- Exercise 10A: Push-Up Using the Six Point Stance
Activities:
-MMD 1
- Exercise 1: Verticals
- Exercise 2: Laterals
- Exercise 3: Shuttle Sprint
-MMD 2
- Exercise 1: Power Skip
- Exercise 2: Crossovers
- Exercise 3: Crouch Run
Hill Repeats or Terrain Run or 10K FM w/fl
Recovery:
- Exercise 1: Overhead Arm Pull
- Exercise 2: Rear Lunge
- Exercise 3: Extend and Flex
- Exercise 4: Thigh Stretch
- Exercise 5: Single-Leg Over
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