Army PRT Exercises – Preparation and Recovery 2026

Army PRT sessions always include the following elements: preparation, activity, and recovery. Exercises performed during preparation ready Soldiers for more intense PRT activities. Preparation is the warm-up phase conducted before the main workout or training activity.

Recovery is the cool-down phase conducted after the main workout or training activity. Recovery exercises are performed at the end of every PRT session to gradually and safely bring the body back to its pre-exercise state.

PREPARATION DRILLS

The Preparation Drill (known as PD) is a series of exercises intended to decrease the likelihood of suffering a musculoskeletal injury during the execution of more rigorous physical training such as the AFT.

🔹 The Preparation Drill is composed of 10 exercises:

🔸 Bend and Reach

🔸 Rear Lunge

🔸 High Jumper

🔸 Rower

🔸 Squat Bender

🔸 Windmill

🔸 Forward Lunge

🔸 Prone Row

🔸 Bent-Leg Body Twist

🔸 Push-Up.

🎯 1. BEND AND REACH

🔹 The Bend and Reach (see figure 3-1) is the first exercise in the Preparation Drill.

🔹 By flexing the trunk, hips, and knees, and extending the shoulders, the Bend and Reach prepares the Soldier for more vigorous activity such as squatting, rolling, and climbing.

🔹 Soldiers conduct the movement in formation at a slow cadence:

🔸 The starting position for the Bend and Reach is the Straddle Stance position with the arms overhead, elbows fully extended, palms facing inward, fingers and thumbs extended and joined.

🔸 On count 1, move from the starting position into a partial squat with the heels remaining on the ground.

🔸 Round the spine to allow the arms to reach as far as possible between the legs.

🔸 The neck flexes to tuck the chin and head and to allow the Soldier to look to the rear.

🔸 On count 2, return to the starting position.

🔸 On count 3, repeat count 1.

🔸 On count 4, return to the starting position.

🎯 2. REAR LUNGE

🔹 The Rear Lunge (see figure 3-2 and figure 3-3) is the second exercise in the Preparation Drill.

🔹 This exercise promotes flexibility, strength, and balance in the hip and leg.

🔹 It prepares the Soldier for taking cover and assuming kneeling firing positions.

🔹 Soldiers conduct the movement in formation at a slow cadence:

🔸 The starting position for the Rear Lunge is the Straddle Stance position with hands on hips.

🔸 On count 1, keeping hands on hips, take an exaggerated step backwards with the left leg, touching down with the ball of the foot placed directly back from the starting position.

🔸 The heel should be off the ground, and a stretch should be felt in the front of the left hip and thigh.

🔸 If not, allow the body to continue to lower to increase flexibility.

🔸 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 leg.

🔸 On count 4, return to the starting position.

🎯 3. HIGH JUMPER

🔹 The High Jumper (see figure 3-4) is the third exercise in the Preparation Drill.

🔹 This exercise promotes correct jumping, landing, balance, and coordination, and it prepares the Soldier to build explosive strength.

🔹 Soldiers conduct the movement in formation at a moderate cadence:

🔸 The starting position for the High Jumper is the Forward Leaning Stance, palms facing inwards, fingers and thumbs extended and joined.

🔸 On count 1, swing the arms forward until they are parallel to the ground.

🔸 At the same time, jump a few inches vertically.

🔸 On count 2, land softly on the balls of the feet and return to the starting position.

🔸 Maintain the same distance between the feet as during the Forward Leaning Stance.

🔸 On count 3, swing the arms vigorously forward and overhead to unweight the upper body.

🔸 At the same time, jump forcefully straight up from the ground.

🔸 On count 4, land softly on the balls of the feet and return to the starting position.

🎯 4. ROWER

🔹 The Rower (see figure 3-5 and figure 3-6) is the fourth exercise in the Preparation Drill.

🔹 This exercise improves abdominal strength and total body coordination.

🔹 It prepares the Soldier to move from the Supine to Sitting positions and exercises in Conditioning Drills and Climbing Drills.

🔹 3-7. Soldiers conduct the movement at a slow cadence:

🔸 The starting position for the Rower is the Supine position with arms overhead, feet together and pointing up.

🔸 The head is 1–2 inches off the ground to work muscles in the front of the neck.

🔸 Arms are overhead with hands at shoulder width, palms facing inward with fingers and thumbs extended and joined.

🔸 On count 1, sit up while bending at the hip and knees and swinging arms forward until they are parallel to the ground.

🔸 At the end of this count, the feet are flat on the ground with knees positioned between the arms.

🔸 The arms 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.

🔸 Perform 5–10 repetitions.

🎯 5. SQUAT BENDER

🔹 The Squat Bender (see figure 3-7) is the fifth exercise in the Preparation Drill.

🔹 This exercise develops strength, endurance, and flexibility in the lower back and thigh muscles.

🔹 It prepares Soldiers to use proper lifting technique in more vigorous training and testing events that require heavy lifts.

🔹 Soldiers conduct the movement at a slow cadence:

🔸 The starting position for the Squat Bender is the Straddle Stance position with hands on hips.

🔸 On count 1, squat while leaning slightly forward from the waist, keeping the head up and moving both arms to a position in front of the body and parallel to the ground.

🔸 Palms face inwards.

🔸 On count 2, reverse the movement performed in count 1 to return to the starting position.

🔸 On count 3, with the knees slightly bent, bend forward at the waist.

🔸 Maintain the head in alignment with the spine and keep the spine straight.

🔸 Reach toward the ground until a stretch is felt in the back of the thighs.

🔸 On count 4, return to the starting position.

🔸 Perform 5–10 repetitions.

🎯 6. WINDMILL

🔹 The Windmill (see figure 3-8 and figure 3-9) is the sixth exercise in the Preparation Drill.

🔹 This exercise develops the ability to safely bend and simultaneously rotate the trunk.

🔹 It requires flexibility in the spine and coordination of the shoulder girdle.

🔹 It prepares Soldiers to use proper movement technique in more vigorous training, testing, and combat tasks.

🔹 Soldiers conduct the movement at a slow cadence:

🔸 The starting position for the Windmill is the Straddle Stance position with arms straight out to the side.

🔸 Fingers and thumbs are extended and joined, palms are facing down.

🔸 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 is pulled rearward to maintain alignment across the shoulders with the right arm.

🔸 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.

🔸 Perform 5–10 repetitions.

🎯 7. FORWARD LUNGE

🔹 The Forward Lunge (see figure 3-10) is the seventh exercise in the Preparation Drill.

🔹 This exercise develops balance and leg strength.

🔹 It prepares Soldiers to use proper movement technique to perform lifts such as a litter carry.

🔹 Soldiers conduct the movement at a slow cadence:

🔸 The starting position for the Forward Lunge is the Straddle Stance position with hands on hips.

🔸 On count 1, take a step forward with the left leg until the left heel is 3–6 inches ahead of the right foot.

🔸 At the same time, bend at the hips and knees to lunge forward, keeping the back straight.

🔸 Do not look down and do not bring the feet closer together.

🔸 On count 2, reverse the movement performed in count 1 to return to the starting position.

🔸 On count 3, repeat count 1, this time stepping forward with the right foot.

🎯 8. PRONE ROW

🔹 The Prone Row is the eighth exercise in the Preparation Drill (see figure 3-11).

🔹 This exercise develops the strength of the neck, upper back, and shoulders.

🔹 It prepares Soldiers to fire from the Prone position and to tolerate the weight of the helmet and body armor across the shoulders and neck.

🔹 Soldiers conduct the movement at a slow cadence:

🔸 The starting position for the Prone Row is the Prone position with arms overhead, palms down, fingers and thumbs extended and joined.

🔸 Arms are lifted 1–2 inches from the ground and toes are pointed to the rear.

🔸 On count 1, raise the head and chest slightly while lifting the arms and pulling them rearward.

🔸 Make hands into fists as they move toward the shoulders.

🔸 Feet stay together and on the ground.

🔸 Arms and hands are off the ground.

🔸 On count 2, reverse the movement performed in count 1 to return to the starting position.

🔸 Arms and hands remain off the ground.

🔸 On count 3, repeat count 1.

🎯 9. BENT-LEG BODY TWIST

🔹 The Bent-Leg Body Twist is the ninth exercise in the Preparation Drill (see figure 3-12).

🔹 This exercise strengthens the trunk and hip muscles while promoting control of trunk rotation.

🔹 It is a safe way to prepare for loaded trunk movements in more vigorous training, testing and combat tasks.

🔹 Soldiers conduct the movement at a slow cadence:

🔸 The starting position for the Bent-Leg Body Twist is the Supine position with the hips and knees bent to 90 degrees, arms straight out to the side, palms on the ground.

🔸 The knees and feet are together.

🔸 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.

🔸 On count 3, repeat count 1, this time rotating the legs to the right.

🔸 On count 4, return to the starting position.

🎯 10. PUSH-UP

🔹 The Push-Up is the final exercise in the Preparation Drill (see figure 3-13).

🔹 This exercise strengthens the muscles of the chest, shoulders, arms, and trunk.

🔹 When conducted to standard, it is a safe way to prepare for more vigorous pushing motions required in training, testing, and combat tasks.

🔹 Soldiers conduct the movement at a moderate cadence:

🔸 The starting position for the Push-Up is the Front Leaning Rest.

🔸 Hands are directly beneath the shoulders with fingers spread.

🔸 Feet are together.

🔸 The body forms a straight line from the top of the head to the heels.

🔸 Soldiers maintain this position throughout the exercise.

🔸 On count 1, bend the elbows, lowering the body until the upper arms 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.

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RECOVERY DRILLS

🔹 The Recovery Drill (known as RD) includes a wide variety of range of movements that require structural strength, stability, flexibility, and mobility.

🔹 Positions include Sitting, Standing, Prone, and Supine positions supported by one or both upper and lower extremities.

🔹 Movements into and out of these positions can be modified to accommodate Soldiers who are reconditioning from injury, who are deconditioned, or who are new to the Army.

🔹 The Recovery Drill is composed of 8 exercises:

🔸 Overhead Arm Pull

🔸 Rear Lunge

🔸 Extend and Flex

🔸 Thigh Stretch

🔸 Single-Leg Over

🔸 Groin Stretch

🔸 Calf Stretch

🔸 Hamstring Stretch.

🎯 1. OVERHEAD ARM PULL

🔹 The Overhead Arm Pull is the first movement (see figure C-1). This movement develops the flexibility of joints in the arms, shoulders, and trunk. Soldiers conduct the movement in formation in the following manner:

🔸 The starting position for the Overhead Arm Pull is the straddle stance with hands on hips.

🔸 On the command, “READY, STRETCH,” raise the left arm overhead.

🔸 Grasp above the left elbow with the right hand and pull to the right, leaning the body to the right.

🔸 A stretch sensation should be felt in the left triceps muscle and flank.

🔸 Hold this position for 20–30 seconds before the command, “STARTING POSITION, MOVE,” is given.

🔸 On the command, “CHANGE POSITION, READY, STRETCH,” repeat the movement on the right side.

🔸 On the command, “STARTING POSITION, MOVE,” return to the starting position.

🎯 2. REAR LUNGE

🔹 The Rear Lunge is the second movement (see figure C-2). Soldiers conduct the movement in formation in the following manner:

🔸 The starting position for the Rear Lunge is the straddle stance with hands on hips.

🔸 On the command, “READY, STRETCH,” take an exaggerated step backward with the left leg, touching down with the ball of the foot directly behind the starting position.

🔸 This creates a stretching sensation in the front of the left thigh and hip area.

🔸 Back remains straight and gaze remains forward.

🔸 Hold the position for 20–30 seconds.

🔸 On the command, “STARTING POSITION, MOVE,” return to the starting position.

🔸 On the command, “CHANGE POSITION, READY, STRETCH,” take an exaggerated step backward with the right leg, touching down with the ball of the foot directly behind the starting position.

🔸 This creates a stretching sensation in the front of the right thigh and hip area.

🔸 The back remains straight and gaze remains forward.

🔸 Hold the position for 20–30 seconds.

🔸 On the command, “STARTING POSITION, MOVE,” return to the starting position.

🎯 3. EXTEND AND FLEX

🔹 The Extend and Flex is the third movement (see figure C-3). Soldiers conduct the movement in formation in the following manner:

🔸 The starting position for the Extend and Flex is the front leaning rest position.

🔸 On the command, “READY, STRETCH,” lower the body toward the ground, sagging in the middle while keeping the arms straight.

🔸 Gaze remains straight ahead—do not look up.

🔸 This creates a stretching sensation in the hip and abdominal muscles.

🔸 The legs and low back should be relaxed with toes on the ground and pointing to the rear.

🔸 Hold the position for 20–30 seconds.

🔸 On the command, “STARTING POSITION, MOVE,” return to the starting position.

🔸 On the command, “CHANGE POSITION, READY, STRETCH,” put body weight back on the balls of the feet to support raising the hips up and off the ground.

🔸 Straighten the legs and try to touch the ground with the heels.

🔸 Move the head between the arms and look toward the feet.

🔸 The back remains straight.

🔸 Hold the position for 20–30 seconds.

🔸 On the command, “STARTING POSITION, MOVE,” return to the starting position.

🎯 4. THIGH STRETCH

🔹 The Thigh Stretch is the fourth exercise (see figure C-4). It develops flexibility in the hip and knee joints.

🔹 Soldiers conduct the movement in formation in the following manner:

🔸 The starting position for the Thigh Stretch is the seated position with arms at the sides and palms on the floor.

🔸 On the command, “READY, STRETCH,” roll on the right side and place the right elbow and forearm on the ground directly below the shoulder.

🔸 The right hand makes a fist with the thumb side up.

🔸 Grasp the left ankle and pull toward the left buttock.

🔸 Push the left thigh further to the rear with the heel of the right foot.

🔸 Hold this position for 20–30 seconds.

🔸 On the command, “CHANGE POSITION, READY, STRETCH,” move back through the starting position before changing sides to stretch the right leg.

🔸 Hold for 20–30 seconds.

🔸 On the command, “STARTING POSITION, MOVE,” return to the starting position.

🎯 5. SINGLE-LEG OVER

🔹 C-6. The Single-Leg Over is the fifth movement (see figure C-5).

🔹 This exercise develops flexibility of the hip and low back.

🔹 Soldiers conduct the movement for 30–60 seconds in formation in the following manner:

🔸 The starting position for the Single-Leg Over is the supine position with arms straight out to the side on ground with palms down, fingers and thumbs extended and joined.

🔸 Feet are together on the ground.

🔸 The head is on the ground.

🔸 On the command, “READY, STRETCH,” bend the left knee to 90 degrees over the right leg and grasp the outside of the left knee with the right hand pulling toward the right.

🔸 Keep the left shoulder and arm on the ground.

🔸 Hold this position for 20–30 seconds.

🔸 On the command, “STARTING POSITION, MOVE,” assume the starting position.

🔸 On the command, “CHANGE POSITION, READY, STRETCH,” bend the right knee to 90 degrees over the left leg and grasp the outside of the right knee with the left hand pulling toward the left.

🔸 Keep the right shoulder and arm on the ground.

🔸 Hold this position for 20–30 seconds.

🔸 On the command, “STARTING POSITION, MOVE,” return to the starting position.

🎯 6. GROIN STRETCH

🔹 The Groin Stretch is the sixth movement (see figure C-6).

🔹 This exercise increases flexibility in the hip joint.

🔹 Soldiers conduct the movement in formation in the following manner:

🔸 The starting position for the Groin Stretch is the straddle stance with hands on hips.

🔸 On the command, “READY, STRETCH,” take an exaggerated step with the right leg to the right side bending the right knee into a lateral lunge.

🔸 Trunk and head continue to face forward.

🔸 Hold this position or continue into a deeper lunge to stretch the inside of the left thigh for 20–30 seconds.

🔸 On the command, “STARTING POSITION, MOVE,” assume the starting position.

🔸 On the command, “CHANGE POSITION, READY, STRETCH,” take an exaggerated step to the left with the left leg bending the left knee into a lateral lunge.

🔸 Trunk and head continue to face forward.

🔸 Hold the position or continue into a deeper lunge to stretch the inside of the right thigh for 20–30 seconds.

🔸 On count 4, return to the starting position.

🎯 7. CALF STRETCH

🔹 The Calf Stretch is the seventh exercise (see figure C-7).

🔹 This stretch increases flexibility of the ankle.

🔹 Soldiers conduct the movement in formation in the following manner:

🔸 The starting position for the Calf Stretch is the straddle stance with hands on hips.

🔸 On the command, “READY, STRETCH,” take a step backward with the left leg, placing the foot flat on the ground 1–2 feet behind its starting position.

🔸 Keeping the left heel on the ground, bend both knees until a stretch is felt in the left Achilles tendon.

🔸 Hold stretch position for 20–30 seconds.

🔸 Increase the stretch sensation in the left calf muscle by stepping further back with the left foot and locking the left knee.

🔸 Keep the left foot pointing forward throughout the stretch.

🔸 Hold stretch position for 20–30 seconds.

🔸 On the command, “STARTING POSITION, MOVE,” return to the starting position.

🔸 On the command, “CHANGE POSITION, READY, STRETCH,” repeat the stretch with the right leg.

🔸 Take a step backward with the right leg, placing the foot flat on the ground 1–2 feet behind its starting position.

🔸 Keeping the right heel on the ground, bend both knees until a stretch is felt in the right Achilles tendon.

🔸 Hold stretch position for 20–30 seconds.

🔸 Increase the stretch sensation in the right calf muscle by stepping further back with the right foot and locking the right knee.

🔸 Keep the right foot pointing forward throughout the stretch.

🔸 Hold stretch position for 20–30 seconds.

🔸 On the command, “STARTING POSITION, MOVE,” return to the starting position.

🎯 8. HAMSTRING STRETCH

🔹 The Hamstring Stretch is the final exercise (see figure C-8).

🔹 This stretch increases flexibility of the knee and hip.

🔹 Soldiers conduct the movement in formation in the following manner:

🔸 The starting position for the Hamstring Stretch is the sitting position, arms at the sides and palms on the floor.

🔸 On the command, “READY STRETCH,” reach forward with both hands toward the feet, grasping the feet, ankle, or lower legs.

🔸 Keep the knees straight without locking them.

🔸 Hold this stretch position for 20–30 seconds.

🔸 On the command, “STARTING POSITION, MOVE,” return to the starting position.

🔸 On the command, “READY, STRETCH,” repeat the first stretch position reaching slightly further.

🔸 On the command, “STARTING POSITION, MOVE,” return to the starting position.

Preparation Drill

• Exercise 1: Bend and Reach
• Exercise 2: Rear Lunge
• Exercise 3: High Jumper
• Exercise 4: Rower
• Exercise 5: Squat Bender
• Exercise 6: Windmill
• Exercise 7: Forward Lunge
• Exercise 8: Prone Row
• Exercise 9: Bent-Leg Body Twist
• Exercise 10: Push-Up
• Exercise 10A: Push-Up Using the Six Point Stance

Recovery Drill

• Exercise 1: Overhead Arm Pull
• Exercise 2: Rear Lunge
• Exercise 3: Extend and Flex
• Exercise 4: Thigh Stretch
• Exercise 5: Single-Leg Over
• Exercise 6:
• Exercise 5:
• Exercise 5:

Conclusion

• Army PRT sessions will also help you prepare for and pass the AFT Standards 2024.
• Remember to use the AFT Calculator 2026 to calculate your ACFT scores.
• On top of that, people like the Army PRT because it’s unlike anything out there and will allow you to learn how to get better.
• Army PRT Exercises are also important, as they will help you meet the Army Ht Wt Standards and Army Tape Standards.