ATP 7-22.02, Holistic Health and Fitness Drills and Exercises includes drills and exercises for individual and organizational physical training programs.
It is a companion to the physical readiness domain described in FM 7-22, Holistic Health and Fitness.
The purpose of this publication is to provide exercise standards for Soldiers and leaders who need them in order to develop physical training programs.
In situations where holistic health and fitness (H2F) resources are not available, Soldiers and units can use this content to standardize training.
The drills and exercises in this publication are designed to support building physical readiness and meet physical fitness standards.
Testing standards are described in ATP 7-22.01 Holistic Health and Fitness Testing which describes the administration and evaluation procedures for the Occupational Physical Assessment Test (OPAT), Army Fitness Test (AFT), and Combat Water Survival Test (CWST).
The principal audience for doctrine is leaders at all organizational levels.
Leaders include officers, warrant officers, noncommissioned officers, and those Army civilians in leadership positions.
Trainers and educators throughout the Army will also use this publication.
Commanders, staffs, and subordinates at all levels ensure that H2F training programs are properly resourced and administered in accordance with requirements outlined in this ATP.
Commanders, staffs, and subordinates ensure that their decisions and actions comply with applicable United States, international, and in some cases host-nation laws and regulations.
Commanders at all levels ensure that their Soldiers operate in accordance with the law of war and the rules of engagement.
(See FM 6-27/MCTP 11-10C.)
PHYSICAL TRAINING DRILLS (Chapter 1)
- Drill and Ceremony
- Platoon Assembly
- Platoon Reassembly
- Preparation Drills
- Activity Drills
- Recovery Drills
POSITIONS AND GRIPS (Chapter 2)
Positions
- Squat
- Front Leaning Rest
- Six-Point Stance
- Straddle Stance
- Forward Leaning Stance
- Prone
- Supine
- Half-Kneeling
- Sitting
Grips
- Closed
- Open
- Underhand
- Overhand
- Neutral
- Hook
- Alternating Grip
PREPARATION DRILLS (Chapter 3)
The Preparation Drill
- Bend and Reach
- Rear Lunge
- High Jumper
- Rower
- Squat Bender
- Windmill
- Forward Lunge
- Prone Row
- Bent-Leg Body Twist
- Push-Up
Preparation Drill (Modified) (PD MOD)
- Bend and Reach (Modified)
- Rear Lunge (Modified)
- High Jumper (Modified)
- Rower (Modified)
- Squat Bender (Modified)
- Windmill (Modified)
- Forward Lunge (Modified)
- Prone Row (Modified)
- Bent-Leg Body Twist (Modified)
- Push-Up (Modified)
STABILITY DRILLS (Chapter 4)
Hip Stability Drill (HSD)
- Lateral Leg Raise
- Medial Leg Raise
- Bent-Leg Lateral Raise
- Single-Leg Tuck
- Single Leg Over
Shoulder Stability Drill (SSD)
- I Raise
- T Raise
- Y Raise
- L Raise
- W Raise
Four for the Core (4C)
- Bent-Leg Raise
- Side Bridge
- Back Bridge
- Quadraplex
CONDITIONING DRILLS (Chapter 5)
Conditioning Drill 1 (CD1)
- Power Jump
- V-Up
- Mountain Climber
- Leg-Tuck and Twist
- Single-Leg Push-Up
Conditioning Drill 1 (Modified) (CD1 MOD)
- Power Jump (Modified)
- V-Up (Modified)
- Mountain Climber (Modified)
- Leg-Tuck and Twist (Modified)
- Single-Leg Push-Up (Modified)
Conditioning Drill 2 (CD2)
- Turn and Lunge
- Supine Bicycle
- Half Jack
- Swimmer
- 8-Count T Push-Up
Conditioning Drill 3 (CD3)
- Y Squat
- Single-Leg Deadlift
- Side-To-Side Knee Lifts
- Front Kick Alternate Toe Touch
- Tuck Jump
- Straddle Run Forward And Backward
- Half-Squat Laterals
- Frog Jumps Forward and Backward
- Alternate ¼-Turn Jump
- Alternate Staggered Squat Jump
CLIMBING AND GUERILLA DRILLS (Chapter 6)
Climbing Drill 1 (CL1)
- Straight-Arm Pull
- Heel Hook
- Pull-Up
- Leg Tuck
- Alternating Grip Pull-Up
Climbing Drill 2 (CL2)
- Flexed-Arm Hang
- Heel Hook
- Pull-Up
- Leg Tuck
- Alternating Grip Pull-Up
Guerilla Drill (GD)
- Shoulder Roll
- Lunge Walk
- Soldier Carry
RUNNING DRILLS (Chapter 7)
Running Drill 1: Foot Strike (RUD1)
- Heel Strike
- Heel Run In Place
- 8-Count Foot Strike
- Run In Place 1
- Run In Place 2
Running Drill 2: Strength (RUD2)
- Double-Leg Hop
- Single-Leg Hop
- Skip In Place
- Criss Cross
- Pendulum
- Alternate Twist Jump
- Hip Raise Push-Up
- Single-Leg Hip Raise Push-Up
- Single-Leg Out Hip Raise Push-Up
Running Drill 3: Combinations (RUD3)
- Change of Support
- Hop in Place
- Hop Forward
- Backwards Run
Running Drill 4: Corrections (RUD4)
- Hands in Front
- Hands Behind
- Hands on Back
- Hands on Belly
- Shin Burn
- Infantry Run
- Battle Buddy
MILITARY MOVEMENT DRILLS (Chapter 8)
Military Movement Drill 1 (MMD1)
- Vertical
- Lateral
- Shuttle Sprint
Military Movement Drill 2 (MMD2)
- Power Skip
- Crossover
- Crouch Run
MEDICINE BALL DRILLS (Chapter 9)
Medicine Ball Drill 1 (MB1)
- Chest Pass Lateral
- Alternating Side-Arm Throw
- Diagonal Chop
- Slam
- Underhand Wall Throw
Medicine Ball Drill 2 (MB2)
- Diagonal Chop Throw
- Kneeling Side-Arm Throw
- Sumo Wall Throw
- Sit-Up Throw
- Rainbow Slam
SUSPENSION TRAINING DRILLS (Chapter 10)
Suspension Training Drill 1 (ST1)
- Suspension Push-Up
- Incline Calf Raise
- Decline I-T-Y Raise
- Assisted Squat
- Decline Biceps Curl
Suspension Training Drill 2 (ST2)
- Assisted Lateral Lunge
- Suspension Leg-Tuck and Pike
- Decline Pull-Up
- Suspension Hamstring Curl
- Assisted Single Leg Squat
- Suspended Climbing Drills 1 and 2
LANDMINE DRILLS (Chapter 11)
Landmine Drill 1 (LM1)
- Straight-Leg Deadlift
- Diagonal Press
- Rear Lunge
- 180-Degree Landmine
- Lateral Lunge
Landmine Drill 2 (LM2)
- Diagonal Lift To Press
- Single-Arm Chest Press
- 180-Degree Landmine Kneeling
- Bent-Over Row
- Rear Lunge to Press
PREGNANCY AND POSTPARTUM PHYSICAL TRAINING DRILLS (Chapter 12)
Pregnancy and Postpartum Physical Training
- Reverse Sit-Up
- Oblique Sit-Up
- Modified Sit-Up
- Standing Trunk Curve
- Deep Sumo Squat
- Pelvic Clock
STRENGTH TRAINING CIRCUIT (Chapter 13)
Strength Training
- Sumo Squat
- Straight-Leg Deadlift
- Forward Lunge
- 8-Count Step-Up
- Pull-Up
- Straight-Arm Pull
- Supine Chest Press
- Bent-Over Row
- Overhead Push-Press
- Supine Body Twist
- Leg Tuck
FREE WEIGHT TRAINING (Chapter 14)
- Free Weights
- Free Weight Core Training Exercises
- Free Weight Assistive Training Exercises
STRENGTH TRAINING MACHINE DRILL (Chapter 15)
Strength Training Machines
- Leg Press
- Leg Curl
- Lateral Raise
- Single-Arm Lateral Raise
- Overhead Press
- Lat Pull-Down
- Seated Row
- Trunk Extension
- Modified Trunk Extension
- Triceps Extension
- Chest Press
- Trunk Flexion
- Modified Trunk Flexion
RECOVERY DRILLS (Chapter 16)
The Recovery Drill
- Overhead Arm Pull
- Rear Lunge
- Extend and Flex
- Thigh Stretch
- Single-Leg Over
- Groin Stretch
- Calf Stretch
- Hamstring Stretch
The Recovery Drill (Modified)
- Overhead Arm Pull (Modified)
- Rear Lunge (Modified)
- Extend and Flex (Modified)
- Thigh Stretch (Modified)
- Single-Leg Over (Modified)
- Groin Stretch (Modified)
- Calf Stretch (Modified)
- Hamstring Stretch (Modified)
PREVENTIVE MAINTENANCE CHECKS AND SERVICES DRILLS (Chapter 17)
Preventive Maintenance Checks and Services
- Spine
- Ankle
- Knee
- Hip
- Shoulder
- Arm