미 육군 강인해지는 10주 훈련 프로그램 - 1주차

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

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1-1    
Preparation: PD (INSTRUCTION)

• 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

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1-2    
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:

-HSD (INSTRUCTION)

• 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 (INSTRUCTION)

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

-1-mile run Assessment (ability group placement)

Ability Group Run (AGR)

Recovery: RD (INSTRUCTION)

• 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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1-3    
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:

-4C (INSTRUCTION)

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

-CD1 (INSTRUCTION)

• Exercise 1: Power Jump
• Exercise 2: V-Up
• Exercise 3: Mountain Climber
• Exercise 4: Leg Tuck and Twist
• Exercise 5: Single-Leg Push-Up

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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1-4    
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:

-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 x 6 reps (INSTRUCTION)

Speed Running

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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1-5    
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:

-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 (INSTRUCTION)

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

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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1-6    
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:

-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 15 min @ 7:30; B 15 min @ 9:00; C 10 min @ 10:30; D 10 min @ 12:00)

Speed Running

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