Strength Training Circuit Slides - Army PRT (Physical ...

Strength Training Circuit Slides - Army PRT (Physical ...

Strength Training Circuit (Station Slides) To assist with the conduct of the Strength Training Circuit, print off these slides and place them in page protectors. Place the slide for the station so that the Soldier can see what needs to be done and how to properly execute the exercise Strength Training Circuit 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 Station 1: Sumo Squat Purpose: This exercise develops strength and mobility of the hips, legs and

lower back muscles. Starting Position: Straddle stance with the feet slightly wider than the shoulders and the toes pointing outward. Hold a single kettlebell with both hands, in front of the body, using a pronated grip (palms facing the body). Cadence: SLOW Count: 1. Squat while leaning slightly forward from the waist with the head up. Move downward until the upper legs parallel the ground. 2. Return to the starting position. 3. Repeat count 1. 4. Return to the starting position. Check Point: 5. At the end of count 1, the shoulders, knees and balls of the feet should be aligned. 6. Keep heels on the ground and back straight throughout the exercise. Precautions: Always perform this exercise at a slow cadence. Do not allow the legs to lower beyond parallel to the ground on count 1. Doing so would increase the stress on the knees. Movement from Station 1 to Station 2: Verticals. Station 2: Straight-Leg Dead Lift

Purpose: This exercise develops strength, endurance and mobility of the lower back and lower extremities. Starting Position: Straddle stance holding the kettlebells in the front of the legs using a pronated grip (hands facing the thighs). Keep the legs straight, with the knees slightly bent throughout the exercise. Cadence: SLOW Count: 1. Lean forward from the waist with the head up. Move downward until the back is flat and parallel to the ground. 2. Return to the starting position. 3. Repeat count 1. 4. Return to the starting position. Check Point: 5. At the end of count 1, the hips, knees and balls of the feet should be aligned. 6. Keep heels on the ground and back straight and parallel to the ground. 7. Precaution: Always perform this exercise at a slow cadence. Movement from Station 2 to Station 3: Laterals (left). Station 3: Forward Lunge

Purpose: This exercise develops functional leg strength, promotes trunk stability and safely trains Soldiers to lift objects off the ground in front of them. Starting Position: Straddle stance holding the kettlebells at the sides using a neutral grip. Cadence: Slow Count: 1. Step forward with the left leg as in the forward lunge as in the PD, allowing the left knee to bend until the left thigh is parallel to the ground. Lean slightly forward from the waist and bring the kettlebells to the left and right sides of the forward leg. 2. Return to the starting position. 3. Repeat count 1 with the right leg. 4. Return to the starting position. Check Points: 5. At the starting position, set the hips and keep the abdominals tight. 6. On counts 1 and 3, keep the forward heel flat on the ground and the rear heel up. 7. On counts 1 and 3, keep the forward knee directly over the ball of the foot. 8. On counts 1 and 3, lean the trunk slightly forward. 9. On counts 2 and 4, push off vigorously with the forward leg without jerking the trunk backward.

Precautions: Do not allow the forward knee to go beyond the forward toes or waiver from side to side. Do not jerk the trunk rearward to return to the starting position. Movement from Station 3 to 4: Laterals (right). Station 4: 8-Count Step-Up Purpose: This exercise develops strength in the hips and legs and promotes trunk stability. Starting Position: Straddle stance holding the kettlebells at the sides using a neutral grip. Cadence: SLOW Count: 1. Step up on a 12 to 18 inch step with the left foot, keeping the kettlebells at the sides of the body. 2. Step up with the right foot. 3. Step down with the left foot. 4. Step down with the right foot. 5. Step up on a 12 to 18 inch step with the right foot, keeping the kettlebells at the sides of the body. 6. Step up with the left foot. 7. Step down with the right foot.

8. Step down with the left foot and return to the starting position. Check Points: 9. On counts 1, 3, 5 and 7, keep the forward knee directly over the ball of the forward foot. 10. On counts 1, 3, 5 and 7, lean the trunk slightly forward. 11. On counts 1, 3, 5 and 7, push off vigorously with the forward leg without jerking the trunk backward. Precautions: Do not allow the forward knee to go beyond the toes of the forward foot or waiver from side to side. Do not jerk the trunk rearward to return to the starting position. Movement to Station 5: Run. Station 5A: Pull-Up or Straight-Arm Pull PULL-UP Purpose: This exercise develops the ability to pull the body upward while hanging. Starting Position: Extended hang using the overhand grip. Cadence: MODERATE Count: 1. Keeping the body straight, pull upward with the arms until the chin is above the bar.

2. Return to the starting position. Check Points: 3. Throughout the exercise, keep the feet together. 4. Throughout the exercise, keep the arms shoulder-width apart, palms facing away from the body, with the thumbs around the bar. Precaution: N/A Movement to Station 6: Run. Station 5B: Pull-Up or Straight-Arm Pull STRAIGHT-ARM PULL Purpose: This exercise develops the ability to initiate the pull-up motion and maintain a contraction in the extended hang position. Starting Position: Extended hang using the overhand grip. Cadence: N/A Count: This exercise is performed for one repetition of five seconds. 1. Keeping the body straight, pull upward with the arms until the chin is above the bar and hold for five seconds. 2. Return to the starting position. Check Points: 3. Throughout the exercise, keep the arms shoulder width, palms facing away from the body, with the thumbs around the bar.

4. Throughout the exercise, keep the elbows straight, but not locked. 5. On count 1, pull the body up by engaging the shoulder muscles (squeeze the shoulder blades together). Precaution: N/A Movement to Station 6: Run. Station 6: Supine Chest Press Purpose: This exercise strengthens the muscles of the chest, shoulders and triceps muscles. Starting Position: Supine position with the knees bent at 90 degrees and the feet 8 to 12 inches apart and flat on the ground. Hold the kettlebells in front of the shoulders using a pronated grip (palms facing up). The back of the upper arms should rest on the ground and the forearms should be perpendicular to the ground. The head is on the ground. Cadence: SLOW Count: 1. Extend the elbows, raising the kettlebells until the upper arms are straight (not locked) and perpendicular to the ground. 2. Return to the starting position. 3. Repeat count 1.

4. Return to the starting position. Check Points: 5. Keep the head on the ground throughout the exercise. 6. On counts 2 and 4, straighten but do not lock the elbows. Precaution: N/A. Movement to Station 7: Laterals (left). Station 7: Bent-Over Row Purpose: This exercise strengthens the shoulders, upper back and biceps muscles. Starting Position: Forward leaning stance with the arms hanging straight in front of the legs and the hands holding the kettlebells using a neutral grip (palms facing inward). Cadence: SLOW Count: 1. Bend the elbows, raising the kettlebells to the chest. 2. Return to the starting position. 3. Repeat count 1. 4. Return to the starting position. Check Points: 5. On counts 2 and 4 the elbows straighten but do not lock.

6. To prevent the trunk from sagging, tighten the abdominal muscles while in the starting position and hold this contraction throughout the exercise. Precaution: N/A. Movement to Station 8: Laterals (right). Station 8: Overhead Push Press Purpose: This exercise strengthens the shoulders and triceps muscles. Starting Position: Straddle stance holding the kettlebells at the collar bones using a neutral grip (palms inward). Cadence: SLOW Count: 1. From the starting position slightly flex the hips and knees (slight squat) with feet flat on the floor, keeping the upper body and upper arms parallel to the ground. Forcefully extend the hips, knees, and ankles while simultaneously extending the elbows to raise the kettlebells overhead. 2. Return to the starting position by flexing the elbows, controlling the descent to the collar bones and shoulders while simultaneously flexing the hips and knees to reduce the impact of the kettlebells on the shoulders.

3. Repeat count 1. Check Points: 4. Hold the head and neck in a neutral position, looking straight ahead or slightly upward. 5. Perform counts 1 and 3 in a fast, continuous motion. 6. Always control the descent of the kettlebells during count 2 to avoid injury to the trunk and back. 7. On counts 2 and 4, straighten the elbows but do not lock them. 8. Tighten the abdominal muscles while in the starting position and hold this contraction throughout the exercise to ensure trunk stability. Precaution: N/A. Movement to Station 9: Verticals. Station 9: Supine Body Twist Purpose: This exercise strengthens the trunk muscles and promotes trunk control. Starting Position: Supine position with hips and knees bent at 90 degrees. Hold one kettlebell over the trunk using a neutral grip with the upper arms off the ground and elbows bent 90 degrees. To assume the starting position from the position of attention with the kettlebell on the ground, (1) assume the seated position and grasp a single kettlebell

at each side of the handle with palms facing inward, (2) assume the supine position, (3) raise the kettlebell to the starting position over the trunk and raise the feet off the ground. Cadence: SLOW Count: 1. Rotate the kettlebell to the left and the legs to the right. 2. Return to the starting position. 3. Rotate the kettlebell to the right and the legs to the left. 4. Return to the starting position. Check Points: 5. On counts 1 and 3, the back is straight and the knees are slightly bent. 6. The head is off the ground and in line with the trunk and the chin is tucked. 7. On counts 1 and 3, the upper arms remain off the ground. Precaution: Do not swing the arms or arch the back to raise the kettlebell on counts 1 and 3. Movement to Station 10: Backward Run. Station 10: Leg Tuck Purpose: This exercise develops the abdominal, hip

flexor and grip strength essential to climbing a rope. Starting Position: Extended hang using the alternating grip, left or right. Cadence: SLOW Count: 1. Pull up with the arms and raise the knees toward the chest until the elbows touch the thighs just above the knees. 2. Return to the starting position. Check Points: 3. Throughout the exercise, keep the feet together. 4. On count 1, the thighs and elbows touch just above knees. Precaution: N/A Movement to Station 1: Backward run.

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