8-Count Step-Up - Army PRT

STRENGTH TRAINING CIRCUIT, STATION 4: 8-COUNT STEP-UP

Purpose: This exercise develops strength in the hips and legs and promotes trunk stability (Figure 9-38).

Starting Position: Straddle stance holding the kettlebells at the sides using a neutral grip.

Cadence: SLOW

Count:

Step up on a 12 to 18 inch step with the left foot, keeping the kettlebells at the sides of the body.
Step up with the right foot.
Step down with the left foot.
Step down with the right foot.
Step up on a 12 to 18 inch step with the right foot, keeping the kettlebells at the sides of the body.
Step up with the left foot.
Step down with the right foot.
Step down with the left foot and return to the starting position.

Check Points:

On counts 1, 3, 5 and 7, keep the forward knee directly over the ball of the forward foot.
On counts 1, 3, 5 and 7, lean the trunk slightly forward.
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.

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George N.

George N. is the founder of ArmyPRT.com. While he never actually served in the United States Army, he has a passion for writing about military-related topics.

Born and raised in Bozeman, Montana, he graduated from George State University with an MBA in Actuarial Science. His hobbies include beach volleyball, hiking, fishing, and lifting weights

George is also a certified nutritionist with a passion for health and fitness.