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운동/운동공부

미 육군 강인해지는 10주 훈련 프로그램 - 3주차

찬 2018. 9. 22. 09:01

출처: http://www.armyprt.com/planning_considerations/toughening-phase-prt-schedule.shtml

3-1

Preparation: PD (5 reps)

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:

-HSD (5 reps)

Exercise 1: Lateral Leg Raise
Exercise 2: Medial Leg Raise
Exercise 3: Bent-Leg Lateral Raise
Exercise 4: Single-Leg Tuck
Exercise 5: Single-Leg Over

-MMD 1 (1 rep)

Exercise 1: Verticals
Exercise 2: Laterals
Exercise 3: Shuttle Sprint

-AGR (A 20 min @ 7:15; B 20 min @ 8:30; C 14 min @ 9:30; D 14 min @ 10:30)

Ability Group Run (AGR)

Recovery: RD (20 seconds)

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

3-2

Preparation: PD (5 reps)

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:

-4C (60 seconds)

Exercise 1: Bent-Leg Raise
Exercise 2: Side Bridge
Exercise 3: Back Bridge
Exercise 4: Quadraplex

-CD 1 (5 reps),

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 (5 reps)

Exercise 1: Turn and Lunge
Exercise 2: Supine Bicycle
Exercise 3: Half Jacks
Exercise 4: Swimmer
Exercise 5: 8-Count Push-Up

-CL 1 (5 reps)

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

-PSD (INSTRUCTION)

Push-Up and Sit-Up Drill (PSD)

Recovery: RD (20 seconds)

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

3-3

Preparation: PD (5 reps)

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:

-HSD (5 reps)

Exercise 1: Lateral Leg Raise
Exercise 2: Medial Leg Raise
Exercise 3: Bent-Leg Lateral Raise
Exercise 4: Single-Leg Tuck
Exercise 5: Single-Leg Over

-MMD 1 (1 rep)

Exercise 1: Verticals
Exercise 2: Laterals
Exercise 3: Shuttle Sprint

-30:60s (8 reps)

-300-yd SR (INSTRUCTION)

Recovery: RD (20 seconds)

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

3-4

Preparation: PD (5 reps)

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:

-4C (60 seconds),

Exercise 1: Bent-Leg Raise
Exercise 2: Side Bridge
Exercise 3: Back Bridge
Exercise 4: Quadraplex

-CD 1 (5 reps),

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 (5 reps),

Exercise 1: Turn and Lunge
Exercise 2: Supine Bicycle
Exercise 3: Half Jacks
Exercise 4: Swimmer
Exercise 5: 8-Count Push-Up

-CL 1 (5 reps) and

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

-PSD (2 x 30 seconds)

Push-Up and Sit-Up Drill (PSD)

Recovery: RD (20 seconds)

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

3-5

Preparation: PD (5 reps)

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:

-HSD (5 reps),

Exercise 1: Lateral Leg Raise
Exercise 2: Medial Leg Raise
Exercise 3: Bent-Leg Lateral Raise
Exercise 4: Single-Leg Tuck
Exercise 5: Single-Leg Over

-MMD 1 (1 rep),

Exercise 1: Verticals
Exercise 2: Laterals
Exercise 3: Shuttle Sprint

-AGR (A 20 min @ 7:15; B 20 min @ 8:30; C 14 min @ 9:30; D 14 min @ 10:30)

Ability Group Run (AGR)

Recovery: RD (20 seconds)

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

3-6

Preparation: PD (5 reps)

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:

-4C (60 seconds),

Exercise 1: Bent-Leg Raise
Exercise 2: Side Bridge
Exercise 3: Back Bridge
Exercise 4: Quadraplex

-CD 1 (5 reps),

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 (5 reps),

Exercise 1: Turn and Lunge
Exercise 2: Supine Bicycle
Exercise 3: Half Jacks
Exercise 4: Swimmer
Exercise 5: 8-Count Push-Up

-CL 1 (5 reps)

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

-PSD (2 x 30 seconds)

Push-Up and Sit-Up Drill (PSD)

Recovery: RD (20 seconds)

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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