Soldier Fitness Training: Body Armor Workouts
Enhance physical readiness with body armor workouts designed for soldiers during social distancing. Follow a structured program to maintain fitness levels while utilizing minimal equipment. Comprehensive warm-up, preparatory movements, and primary exercises ensure a well-rounded training regimen for soldiers.
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Presentation Transcript
3ID FITNESS LOCKED DOWN Brought to you by WINN ACH Department of Rehabilitation
PURPOSE: To provide soldiers with a source of physical training during social distancing while utilizing no equipment other than standard issue body armor. GOAL: To maintain physical readiness while adhering to social distancing and CDC standards.
Instructions for Soldier: Workouts/Conditioning are to be performed on NON-CONSECUTIVE days with ALTERNATE training between Perform preparatory workout Complete any PHYSICAL workout followed by its corresponding CONDITIONING routine Repeat preparatory workout for cool down / stretching EXAMPLE: Mon Tues Wed Thurs Fri Sat Sun Prep movements Alpha Workout Prep movements Prep movements Alternate Workout Prep movements Prep movements Bravo Workout Prep movements Prep movements Alternate Workout Prep movements Prep movements Charlie Workout Prep movements Prep movements Alternate Workout Prep movements Prep movements Delta Workout Prep movements ****Program is designed to be used in order given, but may be modified by individual soldier****
PREPARATORY MOVEMENTS-WARM UP Spend at least 10-15 min performing prep movements to fully prepare tissues for dynamic activity. Prior to performing preparatory movements, complete 5 minute walk Movement Duration Seated Hamstring Stretching 5x20sec Hold Bend and Reach 15x5sec Hold Quad Stretch 5x20sec Hold Lunge Twists X15 ea Butterfly Stretch 5x20sec Hold Lateral Lunge and Hold 15x5sec Hold Piriformis Stretch 5x20sec Hold Ea Hip Circles Fwd / Back x30 ea Squat and Reach 15x5sec Hold Cobra pose 20x5sec Hold
WORKOUT PLAN ALPHA Primary Exercises- To Be Performed With Body Armor AS MANY ROUNDS AS POSSIBLE (AMRAP) x30 MIN Perform on NON-CONSECUTIVE days with active recovery workout between Exercise Air Squats Reps x30sec Squat Hold x15sec Mountain Climbers x30sec Squat Hold x15sec Walking Lunges x30sec Squat Hold x15sec Side Plank with lateral raise x30sec Squat Hold x15sec Burpee jumps x30sec Squat Hold x15sec
WORKOUT PLAN ALPHA Primary Exercises-Continued Exercise Reps Flutter Kicks x30sec Sprint/Run/Jog x90sec Hollow Holds x30sec Sprint/Run/Jog x90sec Bicycles x30sec Sprint/Run/Jog x90sec Toe Touches x30sec Sprint/Run/Jog x90sec Plank x30sec Sprint/Run/Jog x90sec
WORKOUT PLAN ACTIVE RECOVERY DAY After performing proper warm up routine and stretching: Complete a 2 mile run at own pace Alternate activity: Bike, Hiking, Fast Pace Walk Distance can be modified as needed Substitute alternate equipment such as but not limited to: rower, jump rope, heavy bag etc. if available to you Immediately following run/activity: Perform self paced stretching as listed below Movement Duration Seated Hamstring Stretching 5x20sec Hold Bend and Reach 15x5sec Hold Quad Stretch 5x20sec Hold Lunge Twists X15 ea Butterfly Stretch 5x20sec Hold Lateral Lunge and Hold 15x5sec Hold Piriformis Stretch 5x20sec Hold Ea Hip Circles Fwd / Back x15 ea Squat and Reach 15x5sec Hold Cobra pose 20x5sec Hold
WORKOUT PLAN BRAVO Primary Exercises- To Be Performed With Body Armor Use In Place Of Weights AS MANY ROUNDS AS POSSIBLE (AMRAP) 30 MIN Perform on NON-CONSECUTIVE days with active recovery workout between Exercise Reps Push-Ups x30sec Plank x15sec Overhead Push Press x30sec Plank x15sec Push-Up With Rotation x30sec Plank x15sec Supine Chest Press x30sec Plank x15sec Burpee Jumps x30sec Plank x15sec
WORKOUT PLAN BRAVO Primary Exercises-Continued Exercise Reps Scissor Kicks 30sec Sprint/Run/Jog 90sec V-Up 30sec Sprint/Run/Jog 90sec Quadruplex 30sec Sprint/Run/Jog 90sec Bent Leg Raise 30sec Sprint/Run/Jog 90sec Swimmers 30sec Sprint/Run/Jog 90sec
WORKOUT PLAN ACTIVE RECOVERY DAY After performing proper warm up routine and stretching: Complete a 2 mile run at own pace Alternate activity: Bike, Hiking, Fast Pace Walk Distance can be modified as needed Substitute alternate equipment such as but not limited to: rower, jump rope, heavy bag etc. is available to you Immediately following run/activity: Perform self paced stretching as listed below Movement Duration 5x20sec Hold Seated Hamstring Stretch Bend and Reach 15x5sec Hold Quad Stretch 5x20sec Hold Lunge Twists X15 ea Butterfly Stretch 5x20sec Hold Lateral Lunge and Hold 15x5sec Hold Piriformis Stretch 5x20sec Hold Ea Hip Circles Fwd / Back x15 ea Squat and Reach 15x5sec Hold Cobra pose 20x5sec Hold
WORKOUT PLAN CHARLIE Primary Exercises- Can Be Performed With Body Armor If You Wish AS MANY ROUNDS AS POSSIBLE (AMRAP) 30 MIN Perform on NON-CONSECUTIVE days with active recovery workout between Exercise Reps Push-Ups x30sec Burpees x30sec Staggered Squat Jump x30sec Air Squat x30sec Frog Jumps Fwd / Back x30sec Lateral Lunge x30sec Turn Jump x30sec Straddle Run Fwd / Back x30sec Tuck Jump x30sec Squat Hold x30sec
WORKOUT PLAN CHARLIE Primary Exercises- Continued Exercise Reps x30sec Spiderman Push-Ups Flutter Kicks x30sec Plank x30sec Swimmers x30sec Side Plank (EA) x30sec Bicycles x30sec V-Ups x30sec Heel Taps x30sec Bent Leg Raise x30sec Hollow Hold x30sec
WORKOUT PLAN ACTIVE RECOVERY DAY After performing proper warm up routine and stretching: Complete a 2 mile run at own pace Alternate activity: Bike, Hiking, Fast Pace Walk Distance can be modified as needed Substitute alternate equipment such as but not limited to: rower, jump rope, heavy bag etc. is available to you Immediately following run/activity: Perform self paced stretching as listed below Movement Duration 5x20sec Hold Seated Hamstring Stretch Bend and Reach 15x5sec Hold Quad Stretch 5x20sec Hold Lunge Twists X15 ea Butterfly Stretch 5x20sec Hold Lateral Lunge and Hold 15x5sec Hold Piriformis Stretch 5x20sec Hold Ea Hip Circles Fwd / Back x15 ea Squat and Reach 15x5sec Hold Cobra pose 20x5sec Hold
WORKOUT PLAN DELTA Primary Exercises- Continued Exercise Push-ups Burpees Overhead Press Supine Press Flutter Kicks Run/Jog/Walk Hollow Holds Run/Jog/Walk Bicycles Run/Jog/Walk Plank Run/Jog/Walk In and Outs Run/Jog/Walk Side planks Reps x30sec x30sec x30sec x30sec x30sec x90sec x30sec x90sec x30sec x90sec x30sec x90sec x30sec x90sec x30sec
WINNACH DEPARTMENT OF REHAB CONTRIBUTORS: CPT Krystyna Perez, PT, DPT Chief, Physical Therapy SSG William Manns III NCOIC, Physical Therapy Kyle Whitley, PTA Briana Bowen, PTA Gabriel Morgan, PT, DPT, CSCS, USA-W lvl 1 Timer Apps Intervals Pro Seconds Online Adjunct Resources for Soliders: FM 7-22 Marne 3ID Fort Stewart/ HHA app SMART PRT
