Conditioning Drill 2 (known as CD2) consists of five exercises designed to develop and improve strength, agility, and mobility.
The Conditioning Drill 2 consists of the following exercises:
- Turn and Lunge
- Supine Bicycle
- Half Jack
- Swimmer
- 8-Count T Push-Up
TURN AND LUNGE
The Turn and Lunge is the first exercise in Conditioning Drill 2.
This exercise develops the agility needed to rotate, lower, and raise the body for effective changes of direction.
Figure 5-11 on page 5-10 breaks down the movement when conducted in a formation at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Turn and Lunge is the Straddle Stance position with hands on hips.
Count
● On count 1, turn 90 degrees to the left pivoting on the right foot while stepping with the left.
Perform a Forward Lunge facing left reaching to the ground with the right hand between the legs.
The left arm moves rearward at the left side of the body.
Keep the head in line with the spine.
● On count 2, stand up, rotate to the right to return to the starting position, stepping with the right foot and pivoting on the ball of the left foot.
● On count 3, repeat count 1 to the right, stepping with the right foot, pivoting on the left.
● On count 4, rotate to the left, pivoting on the right foot and stepping with the left to return to the starting position.
Repetitions
● Complete 5–10 repetitions, continuing to pivot on the rear foot and step with the lead foot.
Figure 5-11. CD2.1 Turn and Lunge
SUPINE BICYCLE
The Supine Bicycle is the second exercise in Conditioning Drill 2.
This exercise strengthens the muscles of the abdomen and controls the rotation of the trunk.
Hand placement and controlled movement make this a safe way to develop strength and endurance for more vigorous training, testing, and combat tasks.
Figure 5-12 breaks down the movement when conducted in a formation at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Supine Bicycle is the Supine position with hands resting on top of the head—not the back of the head—and knees and hips bent to 90 degrees.
The head will be 2–4 inches off the ground.
Count
● On count 1, bring the left knee toward the chest while flexing and rotating the trunk to the left.
Attempt to touch the right elbow with the right thigh.
At the same time, extend the right knee to straighten the right leg.
● On count 2, return under control to the starting position.
There is a pause in this movement on count 2—it is not a continuous movement to the opposite side.
● On count 3, repeat count 1 to the opposite side.
● On count 4, return to the starting position.
Repetitions
● Complete 5–10 repetitions.
Figure 5-12. CD2.2 Supine Bicycle
HALF JACK
The Half Jack is the third exercise in Conditioning Drill 2.
The purpose of this exercise is to jump and land with the legs apart, controlling the landing while moving the feet laterally.
Movement of the arms in the frontal (dividing the front and back) plane to a point parallel to the ground avoids the potential for shoulder impingement caused when the arms repeatedly move higher than shoulder height.
Figure 5-13 breaks down the movement when conducted in a formation at a moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the Half Jack is the Position of Attention.
Count
● On count 1, jump and land with the feet shoulder-width apart and pointed straight ahead.
The arms are straight out to the side of the body, palms down with fingers and thumbs extended and joined.
The arms will not move beyond the point where they are parallel to the ground.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1.
● On count 4, return to the starting position.
Repetitions
● Complete 5–10 repetitions.
Figure 5-13. CD2.3 Half Jack
SWIMMER
The Swimmer is the fourth exercise in Conditioning Drill 2.
This exercise strengthens the back of the shoulder, neck, spine, hips, and legs—often referred to as the posterior chain of muscles.
These muscles are used in training and combat tasks such as low crawling, prone firing, and swimming.
Figure 5-14 breaks down the movement Soldiers conduct at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Swimmer is the Prone position with the arms extended overhead, palms down and on the ground.
Toes are pointed to the rear.
Count
● On count 1, raise the left arm and right leg off the ground while lifting the head up and arching the back slightly.
Gaze should be “down-range” or parallel to the ground at this point.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1, this time with the opposite arm and leg.
● On count 4, return to the starting position.
Repetitions
● Complete 5–10 repetitions.
Figure 5-14. CD2.4 Swimmer
8-COUNT T PUSH-UP
The 8-Count T Push-Up is the final exercise in Conditioning Drill 2.
This exercise develops total body strength, endurance, and mobility.
Releasing the hands from the ground, in addition to moving the arms to the T position, emphasizes full push and reach motions.
Figure 5-15 breaks down the movement as Soldiers in formation conduct it at a moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the 8-Count T Push-Up is the Position of Attention.
Count
● On count 1, assume the Squat position.
● On count 2, thrust the legs backwards in to the Front Leaning Rest Position.
● On count 3, bend the elbows lowering the body to the ground.
● On count 4, release the hands from the ground, moving the arms directly out to the side into the T position—the same position used in the T-Raise exercise.
Hands may be on or off the ground in the T position.
● On count 6, perform a push up from the ground into the Front Leaning Rest position.
Keep the body in a straight line from the head to the bottom of the heels.
● On count 7, return to the Squat position.
● On count 8, return to the Position of Attention.
Repetitions
● Complete 5–10 repetitions.
Figure 5-15. CD2.5 8-Count T-Push-Up