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Army PRT Preparation Drill Exercises 2023

Army Preparation Drill
Army Preparation Drill

The Army PRT Preparation Drill is a set of exercises designed to prepare soldiers for more intense physical activities. It’s imperative that soldiers work on their physiques and stay in great shape. 

The Army PRT (Physical Readiness Training) Preparation Drill is an integral component of a soldier’s training regimen. But what makes it so essential? Let’s delve deeper.

Purpose of the Army Preparation Drill

The drill isn’t just about getting soldiers to move; it serves a multifaceted purpose.

  • Preparation for Intensity: Before diving into high-intensity exercises, it’s crucial to prepare the body. The preparation drill ensures the body is ready for what’s to come.
  • Increase in Vital Physical Parameters: A gradual increase in heart rate and body temperature is achieved, setting the stage for more strenuous activities.
  • Enhanced Blood Flow to Muscles: Proper blood circulation is vital during workouts. The prep drill ensures muscles receive an adequate blood supply, reducing the chances of injuries and cramps.

Focus on physical readiness

Physical readiness is not just about strength; it’s about the body’s overall ability to handle physical challenges. The drill:

  • Addresses Multiple Aspects: From cardiovascular endurance to muscle strength and flexibility, the Army Preparation Drill covers various facets of physical readiness.
  • Tailors to Soldier’s Needs: The very design of these exercises takes into account the specific challenges a soldier might face, making the drills directly relevant to their training.

Unique and Comprehensive Workouts

While there are common exercises most are familiar with, the Army Preparation Drill introduces some unique workouts:

  • Diverse Range: These exercises are meticulously chosen to ensure every primary muscle group is targeted.
  • Challenges the Body: By offering a mix of strength, flexibility, and endurance exercises, soldiers are trained to be all-rounders, capable of facing diverse physical challenges.

Stretching and strengthening

Every exercise in the prep drill is designed to either stretch or strengthen various parts of the body.

  • Stretching helps improve flexibility, reduce the risk of injuries, and enhance the range of motion.
  • Strengthening: Focuses on building muscle strength, ensuring soldiers can 

Army Preparation Drill Exercises

The 10 Army Preparation Drill Exercises are as follows:

  1. Bend and Reach
  2. Rear Lunge
  3. High Jumper
  4. Rower
  5. Squat Bender
  6. Windmill
  7. Forward Lunge
  8. Prone Row
  9. Bent-leg Body Twist
  10. Push-up
Army PRT Exercises
Army PRT Exercises

What are the Army PRT Exercises or Prep Drills Cadence?

The 2023 version of the Army PRT exercises is made from the ground up with consistency and strength in mind. 

These ten Army PRT Preparation Drill Exercises are always performed in the order and at the cadence shown.

Army PRT ExercisesCadence
1. Bend and Reach5-10 repetitions, slow
2. Rear Lunge5-10 repetitions, slow
3. High Jumper5-10 repetitions, moderate
4. Rower5-10 repetitions, slow
5. Squat Bender5-10 repetitions, slow
6. Windmill5-10 repetitions, slow
7. Forward Lunge5-10 repetitions, slow
8. Prone Row5-10 repetitions, slow
9. Bent-leg Body Twist5-10 repetitions, slow
10. Push-up5-10 repetitions, moderate
Army Prep Dills

Unlike other workout routines, the Army PRT Preparation Drill isn’t about pushing yourself to your breaking point. Instead, its focus is on helping you increase energy levels, maintain health, and ensure consistent drills.

  • The slow cadence is beneficial as it ensures you maximize every workout. Beyond strength, these exercises also offer cardiovascular benefits.
  • Another advantage of the army prep drills is their design, which is intended to keep you in optimal shape.
  • The drill’s simplicity is its secret weapon, allowing you to perform all exercises at home and at your own pace. Ideally, one should maintain a slow cadence, increasing it only for specific exercises.
  • For the Army PRT Preparation Drill 2023, the exercises requiring a moderate cadence are high jumpers and push-ups.
  • However, all other exercises can comfortably be done at a slow cadence.
Army PRT Preparation Drills
Army PRT Preparation Drills

Note: Table above provides a list of the 10 calisthenic exercises included in the PD. It’s essential always to perform these exercises in the prescribed order and cadence.


The following are the 10 Army Preparation Drill exercises:

Bend and Reach

  • Bend and reach is an exercise where you bend forward and reach out, focusing on stretching the back and hamstring muscles.
  • Objective: Enhance flexibility of the back and hamstrings and engage core muscles.
  • Execution: From a standing position, keep your feet shoulder-width apart, bend at the waist, and reach towards the ground or as far as comfortable.

Rear Lunge

  • The rear lunge is a variation of the standard lunge, targeting the quadriceps, hamstrings, and glutes by stepping backward instead of forward.
  • Objective: Strengthen and tone the lower body muscles, especially the thighs and buttocks.
  • Execution: Stand upright. Step backward with one foot and lower your body until both knees are bent at a 90-degree angle. Return to the starting position and alternate legs.

High Jumper

  • The high jumper is a vertical leap exercise where you jump as high as possible from a stationary position.
  • Objective: Boost cardiovascular health and strengthen leg and core muscles.
  • Execution: Stand with your feet hip-width apart, squat, and jump vertically, reaching your arms above.


  • The rower exercise imitates the rowing motion, focusing on the arms, shoulders, back, and core.
  • Objective: Strengthen the upper body and core muscles.
  • Execution: Sit on the ground with your legs extended. Pretend to “row” by pulling your hands back as if grabbing oars, then extending your arms forward.

Squat Bender

  • A squat bender is a combination exercise that involves a standard squat followed by a forward bend.
  • Objective: Work on the thighs, glutes, back, and hamstrings.
  • Execution: Perform a regular squat, then bend forward to touch your toes as you stand up.


  • The windmill exercise involves bending to the side and touching the opposite foot, targeting the obliques and hamstrings.
  • Objective: Improve flexibility and strength of the obliques and hamstrings.
  • Execution: Stand with your feet wide apart. Bend sideways at your waist, reaching one arm down to the opposite foot.

Forward Lunge

  • A forward lunge is a standard lunge where you step forward, targeting the quadriceps, hamstrings, and glutes.
  • Objective: Strengthen and tone the lower body, especially the thighs and buttocks.
  • Execution: Step forward with one foot from a standing position and lower your body until both knees are bent at a 90-degree angle. Return to the starting position and alternate legs.

Prone Row

  • The prone row is an upper-body exercise done in a horizontal (face-down) position, imitating the rowing motion.
  • Objective: Strengthen the back, shoulders, and arms.
  • Execution: Lie face down on a bench or stable surface. Holding a weight in each hand, pull the weights up in a rowing motion, squeezing the shoulder blades together.

Bent-leg body twist

  • A bent-leg body twist is a core exercise where you lie on your back with bent knees and rotate the legs from side to side.
  • Objective: Strengthen and tone the obliques and abdominal muscles.
  • Execution: Lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders on the ground, rotate your knees to one side and the other.


  • Push-ups are a classic bodyweight exercise where you push your body up from a prone position using your arms.
  • Objective: Strengthen the chest, shoulders, and triceps.
  • Execution: Start in a plank position with hands shoulder-width apart. Lower your body until your chest nearly touches the ground, then push yourself back to the starting position.

Testing out the Army PRT drill is an extraordinary idea because it’s highly efficient and easy to start. 

Thanks to these diverse workouts, you won’t have a problem targeting various muscles, which regular exercises fail to do!


Army preparation drills are popular because they are excellent warm-ups and stretching exercises.

  • Soldiers frequently participating in these prep drills are likely to be well-prepared for the new physical fitness test, the Army Combat Fitness Test (ACFT).
  • Meeting the Army ACFT standards can be challenging and requires a lot of training; however, incorporating these Army PRT exercises into your daily routine will be efficient and effective in passing your ACFT with high scores.

As you can expect, the Army PRT exercises are not something you want to do for a few days and then stop.

Instead, it’s a long-term program designed to:

  • Boost your physical readiness
  • Enhance your strength
  • Increase your stamina levels.

It’s a highly efficient program that many people, not only soldiers, appreciate and use to enhance their physical strength.


The Army Prep Drills, stemming from the Army PRT (Physical Readiness Training) program, are not just for soldiers. They’ve been recognized for their comprehensive coverage of the body’s muscles and their adaptability for individuals of all fitness levels. Here’s a detailed breakdown of their benefits:

Versatility for All Ages

  • Age-agnostic: Due to its low repetition count, the Army Prep Drill can be tailored to fit individuals of different ages and physical capabilities.

Comprehensive Muscle Sculpting

  • Full Body Workout: The variety of exercises targets multiple muscle groups, ensuring a balanced workout for the entire body.

Efficient and Unique Routine

  • Quick and Effective: Unlike some workout routines that require extended sessions for effectiveness, the Army Prep Drill provides a concise yet effective routine.
  • Diverse Exercises: Exercises like the rower, bend and reach, and push-ups, break the monotony of regular routines, offering an engaging experience.

Targeted Exercises for Specific Muscle Groups

  • Rower: Primarily focuses on thighs, hips, lower legs, arms, shoulders, trunk, and back.
  • Bend and Reach: A great exercise for the hips, thighs, back, chest, and shoulders
  • Push-ups: A universally recognized exercise, push-ups offer benefits for the entire body, from the core to the arms.

Daily Physical Challenges

  • Routine Consistency: Performing the drill daily ensures that your body stays in top shape, ready to tackle physical challenges that may come your way.

Preemptive Safety Measures

  • Consultation: Before diving into the Army PRT Preparation Drill, especially if you’re new to exercising or have health concerns, it’s always a good practice to consult with a medical professional to ensure it’s safe for you.

Giving the Army PRT Preparation Drill a try is beautiful, but you should check with the doctor first.

Pros and cons of the Army’s PT Prep Drills

Soldiers Doing The Bent Leg Body Twist


  • The Army PRT Preparation Drill offers an intense workout, targeting the entire body.
  • Its primary focus is on consistency and long-term endurance.
  • One can start with five reps and gradually increase the number.
  • All ten exercises can be done at home without the need for specialized equipment.
  • It aids in maintaining consistency and promoting natural weight loss.
  • Most exercises are performed at a slow cadence, with only two requiring a moderate pace.


  • Adjusting to these exercises can be challenging initially.
  • Some exercises can be particularly challenging for novices.

Should You Consider the Army Preparation Drill?

  • For those aiming to enhance their strength, improve endurance, and maintain consistency in workouts, the Army PRT Preparation Drill is an excellent choice.
  • It’s a routine one can incorporate daily, targeting most muscle groups. Starting with minimal reps and progressively increasing is recommended.
  • In my opinion, the Army Preparation Warm-Up Drill offers a robust set of calisthenic exercises, facilitating body sculpting according to one’s preferences.
  • Try this drill for yourself – many find it both beneficial and enjoyable. Moreover, it’s a routine one can seamlessly integrate at home, eliminating concerns about missing any sessions.

Army PT Warm Up Drills List

Below is a list of the Army PRT Preparation Exercises


  • The Army Prep Drills are a holistic approach to physical fitness, combining strength, flexibility, and endurance exercises. 
  • They present an excellent opportunity for individuals looking to incorporate a comprehensive workout routine into their daily lives. 
  • As with all exercise regimens, ensuring that it fits your health and physical capabilities is paramount.

CDT Duffy

Friday 27th of January 2023

This prep drill saved my life countless times I eat sleep and breath PREP DRILL!!!

forever love ARMY!!!!!!!! ;)


Thursday 2nd of March 2023

Lol who held you at gunpoint to say that