RUNNING, ENDURANCE AND MOBILITY ACTIVITIES
Toughening Phase
(BCT/OSUT)
Sustaining Phase
(AIT/OSUT)
Sustaining Phase
ARFORGEN
(Reset)
Sustaining Phase
ARFORGEN
(Train/Ready)
Sustaining Phase
ARFORGEN
(Available)
1. Bend and Reach (4-count, SLOW)
2. Rear Lunge (4-count, SLOW)
3. High Jumper (4-count, MODERATE)
5. Squat Bender (4-count, SLOW)
6. Windmill (4-count, SLOW)
7. Forward Lunge (4-count, SLOW)
8. Prone Row (4-count, SLOW)
9. Bent-Leg Body Twist (4-count, SLOW)
10. Push-Up (4-count, MODERATE)
1. Lateral Leg Raise (4-count, SLOW)
2. Medial Leg Raise (4-count, SLOW)
3. Bent-Leg Lateral Raise (4-count, SLOW)
4. Single-Leg Tuck (4-count, SLOW)
5. Single-Leg Over (20-30 seconds)
MILITARY MOVEMENT DRILL 1
1. Verticals (1 rep = 2 x 25 yards)
2. Laterals (1 rep = 2 x 25 yards)
3. Shuttle Sprint (1 rep = 3 x 25 yards)
MILITARY MOVEMENT DRILL 2
1. Power Skip (1 rep = 2 x 25 yards)
2. Crossovers (1 rep = 2 x 25 yards)
3. Crouch Run (1 rep = 3 x 25 yards)
1. Overhead Arm Pull (20-30 seconds)
2. Rear Lunge (20-30 seconds)
3. Extend and Flex (20-30 seconds)
4. Thigh Stretch (20-30 seconds)
5. Single-Leg Over (20-30 seconds)
ABILITY GROUP RUN 1/4-MILE SPLIT TIMES
ARMY STRONG
R
Proponent: U.S. Army Physical Readiness Division
October 2012
DISTRIBUTION RESTRICTION: Approved for public release; distribution is unlimited.
DISTRIBUTION: U.S. Army Training Support Centers (TSCs).
Physical Readiness Training
Quick Reference Card
Ref: FM 7-22, Army Physical Readiness Training
GTA 07-08-003
Supersedes GTA 07-08-003, April 2010.
1. “I” Raise (4-count, SLOW)
2. “T” Raise (4-count, SLOW)
3. “Y” Raise (4-count, SLOW)
4. “L” Raise (4-count, SLOW)
5. “W” Raise (4-count, SLOW)
