The purpose of physical readiness and training (PRT) is to enhance the physical fitness of soldiers and prevent injuries, while also helping them develop self-confidence and discipline. These programs are designed based on principles such as progressive overload, regularity, specificity, precision, variety, and balance. Even if a soldier gets injured, they should still engage in exercises that safeguard them from further harm or aggravating their injury. Soldiers should remain enthusiastic about strengthening adjacent body regions and maintaining other aspects of fitness, including cardiovascular fitness, if they desire optimal outcomes.

The purpose of developing and distributing these exercise programs through this medium serves two main objectives. Firstly, it allows patients to perform these exercises as part of their prescribed unit PRT, eliminating the need for them to take time off work and reducing the inconvenience of visiting the PT clinic. This not only prevents any lost hours in the workplace but also eases the burden on patients. Secondly, it enhances the accessibility of the PT clinic as the clinic hours can now be more effectively allocated to patients who require one-on-one care. By providing exercise programs through this platform, the PT clinic can optimize its resources and ensure that each patient receives the attention and care they need.

Chapter 12 of FM 7-22 details the purpose of a unit rehab and reconditioning program. Rehabilitation plays a crucial role in helping Soldiers restore their physical abilities to perform everyday tasks required for work and leisure. The primary objective is to bring the Soldiers back to their baseline level of function. Once this goal is achieved, the Soldier can advance to higher levels of activity with the direct guidance and supervision of physical therapy. If the Soldier successfully meets the rehabilitation goals, they may be discharged to resume full duty or have their profiles modified to commence reconditioning. Rehabilitation is a crucial step in the recovery process, ensuring that Soldiers regain their independence and capability to fulfill their responsibilities.

Profile PRT

Programs

The categories of exercise programs listed below will correspond to the profiling restrictions that you have been placed on. Category 1 will be for soldiers on severe profile, category 2 for moderate profile, and category 3 for mild profile. You will note "rehabilitation" listed in these workout plans below. This is your cue to perform the prescribed physical therapy exercises. If resources limit you from being able to complete a task, please either find a suitable alternative or omit that portion of your treatment. The priority is placed on you performing your exercises.

Note that the program templates have two weeks. You will cycle back and forth between these weeks.

For your reference, here is the hip stability drill.

Here is the shoulder stability drill.

Category 1

Category 1 patients are those who have recently experienced an acute injury, such as a fracture, disc herniation, sprain, or strain. These individuals may have difficulty fully bearing weight on the affected area and may rely on crutches or other assistive devices for mobility. However, despite their injury, they are still able to carry out their prescribed PMCS exercises. These exercises are designed to aid in their recovery and rehabilitation process. Category 1 patients must adhere to their exercise regimen as it can contribute to their overall healing and help restore their functionality. By following their prescribed PMCS exercises, their rehab exercises, and the program above, these patients can gradually improve their condition and regain their normal range of movements and strength.

Category 2

Links for the following:

Conditioning drill 1

Strength training circuit

Suspension drill 1

Suspension drill 2

Category 2 patients are those who have met the specific entry criteria (shown below). These patients are typically able to bear their full weight, but they are unable to engage in high-impact activities due to their condition. However, they can perform modified versions of the exercises included in unit PRT and PT PRT. This allows them to continue their rehabilitation and make progress towards their recovery goals. Category 2 patients need to follow their prescribed exercise regimen and communicate any discomfort or difficulties they may experience to their healthcare provider. By adhering to their modified exercise plan, Category 2 patients can gradually build strength and endurance, ultimately improving their overall physical well-being.

Category 3

Category 3 soldiers can fully participate in most if not all, activities alongside their unit. However, at this stage of their rehabilitation, reconditioning takes on a higher level of importance. They remain authorized to make necessary modifications to exercises and repetitions as they focus on regaining strength and overall fitness. The aim is to ensure they can resume their regular duties with their unit.

In this phase, I will likely have you performing a return-to-run program as part of your rehab.

General Exercises

As a general guideline, it is recommended to pair your level 1 exercises (shown below) with your category 1 routines, and similarly, your level 2 exercises should be paired with your category 2 routines. These are the exercises, unless otherwise instructed, that you will do for the "rehabilitation" sections of the routines listed above.

Lower Extremity 1

  • Hip 4 way with theraband

  • Glute bridges (progress to single-leg when tolerated)

  • Fire hydrants

  • Copenhagen & sideplanks

  • Prone hamstring curl with theraband

  • Seated leg extension with theraband

  • Ankle 4 way with theraband

  • Foot caves

Lower Extremity 2

  • Bodyweight squat with theraband around knees

  • Monster walks forward and backward

  • Bulgarian split squats

  • Good mornings

  • Copenhagen & sideplanks

  • Toe and heel raises

  • May initiate hexbar deadlifting during this phase

Upper Extremity 1

  • Active or Active assisted ROM of shoulder into flexion and abduction

  • Theraband internal and External rotation

  • Low rows with scapular squeeze

  • Face pull with external rotation

  • Scaption with lightweight or theraband (consider flexion and abduction as well)

  • Wall slides with band around wrists

  • Prone Y's and T's (may do this standing with theraband)

  • Tricep extensions/biceps curls

Upper Extremity 2

  • Arm circles forward and backward

  • Complex: using light DBs, do a row->shoulder ER ->should press and return to starting position performing this in reverse

  • Theraband internal and External rotation (perform at 90 degrees of shoulder abduction if tolerated)

  • KB or DB shoulder press (standing upright, using one arm at a time, bracing core)

  • Pullups with an overhand grip (may use band attached from squat rack if unable to do pullup)

  • Bent over row with KB or DB

  • Prone Y's and T's (may do this standing with theraband)

  • Front rack carry -> Waiters carry

Core Exercises 1

  • Glute bridge with abdominal bracing

  • Deadbug progression

  • Birddog progression

  • Prone and side plank

  • Cat-cow

  • Bodyweight squat

  • Hip hinge

  • Paloff press

Core Exercises 2

  • Single-leg glute bridge

  • Prone and side plank

  • Cat-cow

  • KB deadlift

  • SL Romanian deadlift

  • Farmer's carry -> front rack carry

  • Paloff press with overhead reach -> chaos press

  • Side planks while lifting top leg

  • knee tucks/jackknifes

Disclaimer

All views presented on this webpage are my own. They do not reflect the views of the Army, 3rd Cavalry Regiment, DOD, DHA, or any other governmental office.

The information presented here is meant to be utilized by patients who have undergone an evaluation and been formally instructed by me. Any information you choose to take from this website and use, without undergoing an evaluation by myself, is at your own risk.