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DCS AVN SOHO 385 10

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DCS AVN SOHO 385 10 Powered By Docstoc
					                                               185th Regiment
                                        Iowa Regional Training Institute
                                        DEPARTMENT OF THE ARMY
                                                 Class 51-06
                                          Johnston, Iowa, 50131-1824


Subject: PT Plan for 12 February, 2006                                                 6 February 2006

1. Warming –Up & Stretches (7 min)
        a. Jogging in place (1 Min)
        b. Slow Joint Rotations (6 min)
                          1) Neck Rotation                            C 5 / CC 5
                          2) Arm & shoulder Rotation                  C 5 / CC 5
                          3) Hip Rotation                             C 5 / CC 5
                          4) Knee/Ankle Rotation                      C 5 / CC 5
        c. Static Stretches (8 min)
                          1) Abdominal Stretch                        15
                          2) Upper Back Stretch                       15
                          3) Chest Stretch                            15
                          4) Overhead Arm Pull                        L15/15
                          5) Hamstring Stretch (Seated)               15
                          6) Groin Stretch (Seated)                   15
                          7) Hip and Back Stretch (Seated)            15
                          8) Candidate Self Stretch                   2 minutes


2. Aerobic PT Program (30 min)
        Ten stations will be assigned. Each candidate will have a station, except for the sit-up station
which will have 2 candidates. Each station will be labeled with an exercise for circuit training. The circuit
will contain: Push-up, Wide arm push-up, Close hand push-up, Run in place, Ski Jumper, The engine,
Side straddle hop, Supine bicycle, Knee bender, and the Sit-up. After every five rotations, a brief rest
period will be called for hydration. There will be three total rotations through the circuit:
        a. First          1 Minute           Estimated time for first rotation 12 minutes
        b. Second         45 Seconds         Estimated time for second rotation 10 minutes
        c. Third          30 Seconds         Estimated time for third rotation 8 minutes


3. Alternate PT Program (30 min)
        The soldiers on profile will:
        a. Conduct a 10 minute walk in place
        b. Overhead arm clap - 3 sets of 15.
        c. Conduct a 10 minute walk in place.
4. Cool–Down Stretches (7 min)
       a. Static Stretches
                       1) Upper Back Stretch              30
                       2) Abdominal Stretch               30
                       3) Chest Stretch                   30
                       4) Hamstring Stretch (Seated)      30
                       5) Groin Stretch (Seated)          30
                       6) Hip and Back Stretch (Seated)   L30 / R30
                       7) Candidate Self Stretch          2 minutes




/--Signed--/
Victor Shenton
OCS Class 51-06 Platoon Leader
Iowa Army National Guard

				
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