Each physical training exercise may be modified to accommodate a variety of physical limitations.
By following their individual DA Form 3349 (Physical Profile) and the principle of progression, Soldiers can gradually re-condition themselves to the standard range of motion and repetitions required for a full return to duty.
Soldiers who know the standard for each exercise can modify it in more ways than this publication can illustrate.
When an exercise cannot be performed at all (it is restricted on the DA Form 3349), the Soldier selects an alternative exercise with the same cadence that requires similar movements or muscle groups.
In formation, he or she can perform the alternative exercise, modifying as necessary, but using the same cadence as the rest of the formation.
1. BEND AND REACH (MODIFIED)
The Bend and Reach (see figure 3-14) may be modified by decreasing the range of motion of the spine and the squat, and by limiting the use of one or both arms.
Figure 3-14 gives one example of the modified movement Soldiers conduct at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the modified Bend and Reach is the Straddle Stance position with hands on hips.
Count
● On count 1, move from the starting position into a partial squat with the heels remaining on the ground.
Lean forward at the waist, keeping the spine straight and reaching to the ground with straight arms.
● On count 2, return to the starting position.
● On count 3, repeat count 1.
● On count 4, return to the starting position.
Figure 3-14. PD MOD1 Bend and Reach (modified)
2. REAR LUNGE (MODIFIED)
The Rear Lunge (see figure 3-15) may be modified by decreasing the range of motion of the lunge and knee bend, by stepping back with only one leg, or by widening or narrowing the stance.
Figure 3-15 gives one example of the modified movement Soldiers conduct at a slow cadence:
Cadence
Slow cadence
Count
● On count 1, keeping hands on hips, take a step backwards with the left or right leg.
Touch down with the ball of the foot placed directly back from the starting position or wider to improve balance.
The heel may be on the ground.
Lower the body into the lunge position while controlling the knee bend.
● On count 2, return to the starting position maintaining the same distance between the feet as used in the Straddle Stance.
● On count 3, repeat count 1 with the right or left leg.
● On count 4, return to the starting position.
Over several repetitions, or physical training sessions, progress to a deeper rear lunge.
Figure 3-14. PD MOD1 Bend and Reach (modified)
Figure 3-15. PD MOD2 Rear Lunge (modified)
3. HIGH JUMPER (MODIFIED)
The High Jumper may be modified by decreasing the range of motion of one or both arms, the height of the jumps, and the cadence.
Figure 3-16 gives one example of the modified movement Soldiers conduct by changing the standard moderate cadence to slow:
Cadence
Slow cadence
Starting Position
The starting position for the modified High Jumper is the Forward Leaning Stance with a reduced squat, palms facing inwards, and fingers and thumbs extended and joined.
Count
● On count 1, swing the arms forward until they are parallel to the ground.
At the same time lift the heels off the ground a few inches without jumping.
● On count 3, swing the arms as far overhead as possible.
At the same time lift the heels off the ground a few inches without jumping.
● On count 4, return to the starting position by lowering the heels back to the floor.
Figure 3-16. PD MOD3 High Jumper (modified)
4. ROWER (MODIFIED)
The Rower may be modified by decreasing the use of one or both arms, decreasing the use of one or both legs, or by decreasing the range of trunk flexion, and by keeping the head on the ground.
Figure 3-17 on page 3-14 gives one example of the modified movement Soldiers conduct at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the modified Rower is the Supine position with arms crossed over the chest, knees flexed, and head resting on the ground.
Count
● On count 1, sit up or and reach to the knees.
● 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.
Figure 3-17. PD MOD4 Rower (modified)
5. SQUAT BENDER (MODIFIED)
The Squat Bender can be modified by reducing the motion of the knee and trunk flexion and by reducing movement of the arms.
Figure 3-18 on page 3-14 gives one example of the modified movement Soldiers conduct at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the modified Squat Bender is the Straddle Stance position with hands on hips.
Count
● On count 1, squat slightly while leaning forward from the waist, keeping the head up and moving one or both arms toward the knees.
Palms face inwards.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1, attempting to progress the range of motion of the trunk, arms, and legs.
● On count 4, return to the starting position.
Figure 3-18. PD MOD5 Squat Bender (modified)
6. WINDMILL (MODIFIED)
The modified Windmill has two alternatives.
The starting position for the modified Windmill is the Straddle Stance.
Figure 3-19 illustrates the first alternative with hands on hips.
Figure 3-20 shows the second alternative with arms straight out to the sides at 90 degrees to the trunk.
Soldiers conduct the exercise at a slow cadence:
Cadence
Slow cadence
Count
● On count 1, bend the hips and knees while rotating the trunk to the left.
Reach down to touch the outside of the left foot with the right hand and look to the rear.
The left arm stays in its starting position, with hand on hip.
Alternatively, with arms out to the side, rotate the trunk to the left, avoiding any hip or knee flexion.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1, this time to the right.
● On count 4, return to the starting position.
Figure 3-19. PD MOD6 Windmill (modified)
Figure 3-20. PD MOD6 Windmill (modified) alternative movement
7. FORWARD LUNGE (MODIFIED)
The Forward Lunge can be modified by decreasing the range of motion, keeping the feet closer together, or moving just one foot.
Figure 3-21 shows one example of the modified movement Soldiers conduct at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the modified Forward Lunge is the Straddle Stance position with hands on hips.
Count
● On count 1, take a step forward with the left or right leg until the forward heel is 3–6 inches ahead of the rear foot.
At the same time, bend at the hips and knees to lunge forward, keeping the back straight.
Bring the feet closer together if necessary.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1, switching foot movement.
● On count 4, return to the starting position.
Figure 3-21. PD MOD7 Forward Lunge (modified)
8. PRONE ROW (MODIFIED)
The Prone Row may be modified by decreasing the range of motion of the arms, moving only one arm to standard (see figure 3-22), or by performing the arm movements while remaining standing using the starting position for the Bend and Reach (see figure 3-23).
Soldiers conduct the standing version of the modification at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position is the same as the Bend and Reach, arms overhead, palms forward, fingers and thumbs extended and joined.
Count
● On count 1, raise the chin, head and chest slightly while moving the arms down to the sides of the trunk while flexing the elbows.
Make the hands into fists as they move toward the shoulders.
● On count 2, return to the starting position.
● On count 3, repeat count 1.
● On count 4, return to the starting position.
Figure 3-22. PD MOD8 Prone Row (modified)
Figure 3-23. PD MOD8 Prone Row (modified) alternative movement
9. BENT-LEG BODY TWIST (MODIFIED)
The Bent-Leg Body Twist can be modified by changing the arm position, resting the head on the ground, keeping the feet on the ground, reducing the range of rotation, and by moving only one leg from the starting position.
Figure 3-24 on page 3-18 gives one example of the modified movement Soldiers conduct at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the modified Bent-Leg Body Twist is the Supine position with head on the ground, arms at 45 degrees from the trunk, hips and knees bent with feet on the ground.
The knees and feet are together.
Count
● On count 1, rotate the legs to the left while keeping the upper back and arms in place on the ground.
The legs drop together toward the ground.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
Figure 3-24. PD MOD9 Bent-Leg Body Twist (modified)
10. PUSH-UP (MODIFIED)
The Push-Up can be modified by moving to the Six-Point Stance position.
This modified exercise limits the range of motion and weight on the ankles, shoulders, arms, and wrists (see figure 3-25).
Soldiers conduct the movement at a moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the modified Push-Up is the Six-Point Stance position.
Hands are directly beneath the shoulders with fingers spread.
The body forms a straight line from the head to the knees.
Feet point to the rear.
Count
● On count 2, return to the starting position.
If necessary, reduce the range of motion of the elbow to accommodate for the injury.
● On count 3, repeat count 1, reducing the range of motion if necessary.
● On count 4, return to the starting position.
Figure 3-25. PD MOD10 Push-Up (modified)