Exercises

Exercises

Army PRT Exercises Table of Contents


Max Deadlift Army PRT Exercises

The Best Exercises for Max Deadlift

Perform these exercises to increase your 3 Rep Max Deadlift.

Top 5 Equipment Exercises

Click on the link for full instructions (Visual, Video & Written)

  1. Deadlift Barbell
  2. Squat Barbell
  3. Lunge Barbell / Lunge Kettlebell
  4. Romain Deadlift
  5. Bent Over Rows

Top 5 Bodyweight Exercises

Click on the link for full instructions (Visual, Video & Written)

  1. Squat Jump
  2. Squat
  3. Lunge
  4. Pull Up / Chin Up
  5. Glute-Ham Raise

Top 10 Army PRT Exercises for the Max Deadlift

Full Exercise List – Equipment Needed

Alphabetical Order – The Best Exercises to Increase Your Max Deadlift

  • Exercise List – Equipment
    • Bent Over Rows with Barbell
    • Body Row on Bar
    • Chin Up Assist with Band
    • Deadlift with Barbell
    • Front Squat with Barbell
    • Front Squat & Press with Barbell
    • Good Mornings with Band
    • Hamstring Curl (band)
    • Lunge with Barbell
    • Lunge with Kettlebell
    • Lunge with Kettlebells
    • Lunge with Sandbag
    • Pull Up
    • Pull Up Assisted with Band
    • Pushing with Car
    • Romanian Deadlift with Barbell
    • Single Leg Touch Downs
    • Squat with Barbell
    • Step-Ups

Full Exercise List – Bodyweight (No Equipment)

  • Exercise List – Bodyweight
    • Alt Grip Pull Up
    • Burpee
    • Chin Up
    • Glute-Hip Raise
    • Long Jump
    • Lunge
    • Lunge Jump
    • One Leg Touch Downs (no weight)
    • Pull Up
    • Pushing with Partner
    • Split Jumps
    • Squat Jump
    • Squats
    • Wall Sit
One Leg Touch Down with Kettlebell

Single-Leg Touchdowns

Do Not Use Kettlebell or Weight


Standing Power Throw Army PRT Exercises

Perform these exercises to increase your Standing Power Throw.

Top 5 Equipment Exercises

Click on the link for full instructions (Visual, Video & Written)

  1. Band Power Throw
  2. Kettlebell Swing
  3. Dead Up-Right Row
  4. Hang Cleans
  5. Front Squat & Press

Top 5 Bodyweight Exercises

Click on the link for full instructions (Visual, Video & Written)

  1. Squat Jump
  2. Long Jump
  3. Lunge Jump
  4. Glute-Hip Raise
  5. Burpee

The Best Army PRT Exercises for Standing Power Throw

Full Exercise List – Equipment Needed

Alphabetical Order

Below are more exercises you can perform to increase your Standing Power Throw score.

  • Exercise List – Equipment Needed
    • Dead Clean Press with Barbell
    • Dead Clean Press with Kettlebell
    • Dead Clean Press with Med Ball
    • Dead Clean Press with Plate
    • Dead Clean Press with Sandbag
    • Dead Up-Right Row with Barbell
    • Dead Up-Right Row with Kettlebell
    • Deadlift with Barbell
    • Front Shoulder Raises with Plate
    • Front Squat & Press with Barbell
    • Good Mornings with Band
    • Hang Clean with Barbell
    • One Leg Touch Downs
    • Power Throws with Band
    • Pull Throughs with Band
    • Romanian Deadlift with Barbell
    • Shouldering with Sandbag
    • Slams with Med Ball
    • Squat & Shoulder
    • Squat with Barbell
    • Standing Power Throw & Retrieve Med Ball
    • Standing Power Throw & Retrieve Sandbag
    • Standing Shoulder Press with Barbell
    • Swing with Kettlebell (2 Arm)
    • Swing with Kettlebell (1 Arm)
    • Up Right Row with Barbell
    • Wood Chop with Med Ball

Full Exercise List – Bodyweight (No Equipment)

  • Exercise List – Bodyweight (No Equipment)
    • -Burpee
    • -Burpee on Incline
    • -Glute Ham Raise
    • -Long Jump
    • -One Leg Touch Downs (no weights)
    • -Pike Shoulder Press
    • -Squat Jump
One Leg Touch Down with Kettlebell

Single-Leg Touchdowns

Do not use weight/kettlebell


Hand Release Push Up Army PRT Exercises

Perform these exercises to increase your Hand Release Push Ups.

Quick Tip

  • Realize we want to stay off machines and benches
  • We want to use our core
  • This is a MUSCULAR ENDURANCE event
  • Not a Strength event

Top 5 Equipment Exercises

Click on the link for full instructions (Visual, Video & Written)

  1. Band Assist Push Ups
  2. Band Resist Push Ups
  3. Plyo Push Ups w/ Equipment
    1. Side to Side Plyo Push Up
    2. In/Outs Plyo Push Up
  4. Med Ball Push Ups
  5. Shoulder Raises
    1. Front Raises
    2. Lateral Raises

Top 5 Bodyweight Exercises

Click on the link for full instructions (Visual, Video & Written)

  1. Plyo Push Ups
    1. Regular Plyo Push Up
    2. Front Clap Plyo Push Up
  2. Push Ups – All Variations
    1. Knee Push Up
    2. Wide Push Up
    3. Hand Release Push Up
    4. Close Hands Push Up
  3. Push Up on Incline
    1. High Incline Push Up = Easy
    2. Low Incline Push Up = Harder
  4. Push Ups Feet on Incline
  5. Body Triceps Extention

The Best Army PRT Exercises for Hand Release Push Up

Full Exercise List – Equipment Needed

The Best Exercises with equipment to Increase Your Hand Release Push Ups.

Alphabetical Order

  • Exercise List – Equipment
    • Body Triceps Ext on Bar
    • Dips on Dip Bar
    • Dips with Bench
    • Dive Bomber on Sandbags
    • Front Shoulder Raises with Plate
    • Lateral Shoulder Raises with Kettlebells
    • Plyometric Push Up – In Outs
    • Plyometric Push Up – Side to Side
    • Push Up on Incline
    • Push Up on Med Ball
    • Push Up with Band Assistance
    • Push Up with Band Resistance
    • Push Up with Feet on Incline
    • Standing Shoulder Press with Barbell
    • Triceps Ext Overhead with Band
    • Triceps Ext Overhead with Kettlebell
    • Triceps Ext Push Downs With Band
    • Up Right Row with Barbell
    • Weighted Push Up with Plate

Full Exercise List – Bodyweight (No Equipment)

Alphabetical Order

Below are more exercises you can perform to increase your Hand Release Push Up score.

  • Exercise List – Bodyweight (No Equipment)
    • -Close Grip Push Up (Diamond)
    • -Dive Bomber Push Ups
    • -Front Leaning Rest Position
    • -Hand Release Push Up (Arms Extended)
    • -Normal Push Up (Neutral Elbows)
    • -Pike Shoulder Press
    • -Plyometric Push Up – Regular
    • -Plyometric Push Up Options – Single Cap
    • -Push Up – Close/Military
    • -Push Up on Knees
    • -Push Up Wide (elbows out)
Dive Bomber on Sandbags

Dive Bombers

Do not use sandbags


Sprint Drag Carry Army PRT Exercises

Top 5 Equipment Exercises

Click on the link for full instructions (Visual, Video & Written)

  1. Sled Drag
  2. Farmer’s Walk or Run
  3. Car Push
  4. Band Sprints (Back and Forth)
  5. Lunge Walk
    1. Sandbag Lunge Walk
    2. Kettlebell Lunge Walk

Top 5 Bodyweight Exercises

Click on the link for full instructions (Visual, Video & Written)

  1. Sprints
  2. Side Shuffling
  3. Lunge Jump
  4. Squat Jump
  5. Burpee

The Best Army PRT Exercises for Sprint Drag Carry

Perform these exercises to increase your Hand Release Push Ups.

Full Exercise List – Equipment Needed

Alphabetical Order – The Best Exercises with equipment to Increase Your Sprint Drag Carry Score.

  • Exercise List – With Equipment
    • Drag with Sled
    • Farmer’s Walk with Kettlebell
    • Farmer’s Walk with Sandbags
    • Jump Rope
    • Lunge with Kettlebell
    • Lunge with Sandbag
    • Push with Sled – Options: Car, Partner
    • Pushing with Car
    • Slams with Med Ball
    • Sprints with Band (back and forth)
    • Standing Power Throw & Retrieve Med Ball
    • Swing with Kettlebell (2 Arm)
    • Swing with Kettlebell (1 Arm)
    • Sledgehammer Swings

Full Exercise List – Bodyweight (No Equipment)

Alphabetical Order – The Best Bodyweight Exercises (NO equipment) to Increase Your Sprint Drag Carry Score.

  • Exercise List – Bodyweight
    • Backwards Run
    • -Bear Crawl
    • -Burp
    • -Burpee
    • -Burpee on Incline
    • -Butt Kickers
    • -Crab Walk
    • -High Knees
    • -Hill Sprint
    • -Jog
    • -Jumping jacks
    • -Karaoke
    • -Lunge Jump
    • -Mountain Climber
    • -Side Shuffle
    • -Side to Side Shuffle
    • -Split Jumps
    • -Sprints
    • -Squat Jump
    • -Squat Jump (Prisoner)
    • -Squat Thrust
    • -Toe Taps
Burp

Burp (No Jumping)

Toe Taps

Toe Taps

Do not use Med Ball. Find elevated surfaces like a curb.


Plank Army Army PRT Exercises

  • Transverse Abdominus
  • Abdominals
  • Obliques
  • Low Back

The Best Army PRT Exercises for Plank

Perform these exercises to increase your Plank time

Top 5 Equipment Exercises

Click on the link for full instructions (Visual, Video & Written)

  1. Barbell Rollout
  2. Weighted Plank
  3. Twists w/ Plate
  4. Get-Ups w/ Kettlebell
  5. Swings w/ Kettlebell

Top 5 Bodyweight Exercises

Click on the link for full instructions (Visual, Video & Written)Exercise List – Bodyweight

  1. -The REAL V-up
  2. -Bicycle Kicks
  3. -Dragon Flag
  4. -Flutter Kicks
  5. -Front Leaning Rest Position

Full Exercises List Plank Army PRT (Bodyweight)

  1. Crunch
  2. Bicycle Kicks
  3. Plank
  4. “The REAL” V-up
  5. Supermans
  6. American twist
  7. Side crunch
  8. Dragon Flag
  9. Knee Hugs
  10. Front Leaning Rest Position
  11. Flutter Kicks
  12. Side Plank
  13. Reverse Crunch
  14. Hands to Sky

Full Exercises ListCore Army PRT (with Equipment)

  1. American Twist with Plate
    • Options: Sandbag, Kettlebell, Med Ball
  2. Over Head Side Bends with Plate
    • Options: Kettlebell, Sandbag, Med Ball
  3. American Get-Ups with Kettlebell
    • Options:
      • Sandbag
      • Plate
  4. Wood Chop with Med Ball
    • Options: Plate, Sandbag, Bands
  5. Rotational Twists with Band
  6. Pull-Throughs with Band
  7. Power Throw with Band
  8. Good Mornings with Band
  9. Swings with Kettlebell 2 Arms
  10. Ab Rollout Barbell
    • Options: Wheel

2 Mile Run Army PRT Exercises

When it comes to getting a faster 2 mile run time, sticking to a proper running program is key.

Weight loss and core exercises are known to aid in lowering run times. Click on the link to see all conditioning and core exercises.


Top 5 Bodyweight Exercises

Click on the link for full instructions (Visual, Video & Written)

  1. Run/Jog (with Good Form)
  2. Sprints
  3. Plank
  4. Supermans
  5. Glute Hip Raise

Top 5 Equipment Exercises

Click on the link for full instructions (Visual, Video & Written)

  1. Speed Jump Rope
  2. Single Leg Touch-Down
  3. Sandbag Lunges
  4. Deadlift with Barbell
  5. American Get-Ups with Kettlebell

The Best Army PRT Exercises for the 2 Mile Run

Perform these exercises to increase your 2 Mile Run time.


Full Exercise List