This chapter describes strength and mobility exercises, drills, and activities designed for Soldiers in the toughening and sustaining phases of PRT. The purpose of strength and mobility activities is to improve functional strength, postural alignment, and body mechanics as they relate to the performance of WTBDs.

• Exercise Drills
• Conditioning Drill 1 (CD 1)  
  • Exercise 1: Power Jump
  • Exercise 2: V-Up
  • Exercise 3: Mountain Climber
  • Exercise 4: Leg Tuck and Twist
  • Exercise 5: Single-Leg Push-Up
• Conditioning Drill 2 (CD 2)  
  • Exercise 1: Turn and Lunge
  • Exercise 2: Supine Bicycle
  • Exercise 3: Half Jacks
  • Exercise 4: Swimmer
  • Exercise 5: 8-Count Push-Up
• Conditioning Drill 3 (CD 3)  
  • Exercise 1: "Y" Squat
  • Exercise 2: Single-Leg Dead Lift
  • Exercise 3: Side-To-Side Knee Lifts
  • Exercise 4: Front Kick Alternate Toe Touch
  • Exercise 5: Tuck Jump
  • Exercise 6: Straddle-Run Forward and Backward
  • Exercise 7: Half-Squat Laterals
  • Exercise 8: Frog Jumps Forward and Backward
  • Exercise 9: Alternate 1/4-Turn Jump
  • Exercise 10: Alternate-Staggered Squat Jump
• Push-Up and Sit-Up Drill (PSD)
• Climbing Drills
• Climbing Drill 1  
  • Exercise 1: Straight-Arm Pull
  • Exercise 2: Heel Hook
  • Exercise 3: Pull-Up
  • Exercise 4: Leg Tuck
  • Exercise 5: Alternating Grip Pull-Up
• Climbing Drill 2  
  • Exercise 1: Flexed-Arm Hang
  • Exercise 2: Heel Hook
  • Exercise 3: Pull-Up
  • Exercise 4: Leg Tuck
  • Exercise 5: Alternating Grip Pull-Up
• 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
• Guerrilla Drill (GD)  
  • Exercise 1: Shoulder Roll
  • Exercise 2: Lunge Walk
  • Exercise 3: Soldier Carry