미 육군 운동 프로그램(US Army PRT) - 3

3. Sustaining Phase

출처: http://www.armyprt.com/planning_considerations/sustaining-phase-prt.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 RR or HR or TR

Ability Group Run (AGR)

Release Run (RR)

Hill Repeats (HR)

Terrain Run (TR)

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

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

Speed Running

-300 yd SR

Speed Running

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 1&2

• Exercise 1: Straight-Arm Pull
• Exercise 2: Heel Hook
• Exercise 3: Pull-Up
• Exercise 4: Leg Tuck
• Exercise 5: Alternating Grip Pull-Up

• Exercise 1: Flexed-Arm Hang
• Exercise 2: Heel Hook
• Exercise 3: Pull-Up
• Exercise 4: Leg Tuck
• Exercise 5: Alternating Grip Pull-Up

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

-AGR or RR or HR or TR or 10K FM w/aml

Ability Group Run (AGR)

Release Run (RR)

Hill Repeats (HR)

Terrain Run (TR)

Foot Marches (FM)

Recovery:

• Exercise 1: Overhead Arm Pull
• Exercise 2: Rear Lunge
• Exercise 3: Extend and Flex
• Exercise 4: Thigh Stretch
• Exercise 5: Single-Leg Over