Table 8-1 lists the 10 calisthenic exercises that comprise the PD. These 10 exercises are always performed in the order and at the cadence shown.
Table 8-1. Preparation drill
| 1. Bend and Reach | 5-10 repetitions, slow |
| 2. Rear Lunge | 5-10 repetitions, slow |
| 3. High Jumper | 5-10 repetitions, moderate |
| 4. Rower | 5-10 repetitions, slow |
| 5. Squat Bender | 5-10 repetitions, slow |
| 6. Windmill | 5-10 repetitions, slow |
| 7. Forward Lunge | 5-10 repetitions, slow |
| 8. Prone Row | 5-10 repetitions, slow |
| 9. Bent-leg Body Twist | 5-10 repetitions, slow |
| 10. Push-up | 5-10 repetitions, moderate |
Table 8-2 shows the body segments trained during the PD.
Table 8-2. Body segments trained in the conduct of the preparation drill
Table 8-2. Body segments trained in the conduct of the preparation drill
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