PT Cheat Sheet By CDT X Opening up formation “Extend to the left. March!” “Arms downward. Move!” “Left face.” “Extend to the left. March!” “Arms downward. Move!” “Right face.” “From front to rear count off.” “Even numbers to the left. Uncover!” “At ease” At end of work out “Assemble to the right, March! Order of workout Warm up- jog in place 1-2 minutes to increase HR. Rotation Exercises- “The first/next rotation is the ____ rotation.” Neck, Arms and shoulders, Hips, Knees and Ankles. “Starting position. Move!” “Three times clockwise, three times counterclockwise. Rotate!” Static stretches- “The first/next stretch is the ____.”Abdominal stretch, Chest stretch, Upper-back stretch. Overhead arm pull, Thigh (quadriceps and balance stretch), Hamstring Stretch (standing/seated), Calf stretch, Groin stretch (standing/seated), Hip and back stretch. “Starting position. Move!” “one thousand, one thousand… ONE THOUSAND!” Calisthenics-call to attention before each exercise. “Group Attention.” “The first/next exercise is the ____.” “Starting position. Move!” “In cadence, exercise”. “1,2,3,_,1,2,3_,…1,2,3,halt.” Upper body- Push-up, Wide arm push-up, Close hand push-ups, Bear walk, Crab walk, Swimmer. Abdominal- Sit-up, Twisting sit-up, Crunches, Supine bicycle, Flutter kicks, Leg spreader, Leg raise. Lower body- Side-straddle hop, Ski jump, Cross-country skier, Lunger, Knee bender, The engine. Cool down- walk until heart rate is under 100 HB p/m Stretch- for increase of flexibility Closing up formation Attention Assemble to the right. March! Fall Out. Buddy workouts- Elevated push-up, sit-up, crunches, resisted leg raises, wheel barrow, buddy carries- Fireman carry, shoulder carry.
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