Exercise library

Exercises and official drills from the Army's H2F drill manual, with step-by-step instructions, official photos, and page-level sources. Browse the official drills, or the same exercises grouped for AFT preparation.

Army official classification from the cited publicationRuckOn app tag, not Army terminology

Supports AFT event

SearchDrillPurpose (app)PhaseEquipment

49 exercises in 7 sections

Preparation · Preparation Drill (Army)

Preparation Drill(PD)

Ten low-intensity exercises that raise heart rate and body temperature, loosen joints and muscles, and prepare Soldiers for more rigorous training such as the AFT.

Physical component (Army): Muscular Endurance

10 exercises, official orderView full drill

Conditioning · Activity Drill (Army)

Conditioning Drill 1(CD1)

Five exercises that improve muscular strength and endurance as well as balance and coordination.

Physical component (Army): Anaerobic Endurance

5 exercises, official orderView full drill

Conditioning · Activity Drill (Army)

Conditioning Drill 2(CD2)

Five exercises that develop and improve strength, agility, and mobility.

Physical component (Army): Anaerobic Endurance

5 exercises, official orderView full drill

Preparation · Preparation Drill (Army)

Four for the Core(4C)

Four held core exercises that provide a foundation of stability for all physical readiness exercises, added to the ATP by Change 1.

Physical component (Army): Muscular Endurance

4 exercises, official orderView full drill

Preparation · Preparation Drill (Army)

Military Movement Drill 1(MMD1)

A dynamic preparation activity that develops coordination of foot movement in multiple planes at varying speeds before more vigorous endurance and mobility work.

Physical component (Army): Aerobic Endurance

3 exercises, official orderView full drill

Recovery · Recovery Drill (Army)

Recovery Drill(RD)

Eight held stretches that gradually and safely taper off activity and bring the body back toward its pre-exercise state.

Physical component (Army): Muscular Endurance

8 exercises, official orderView full drill

Army · ATP 7-22.02

More ATP 7-22.02 exercises

Exercises from Conditioning Drill 3, the Strength Training Circuit, and Free Weight Training. Each shows the drill or station it comes from.

15 exercises

Suggested workouts

Suggested sessions and weekly schedules are in Training plans, which shows preview examples while personalized plans await professional review. The library contains exercise instructions and official drills only.

See preview examples

Sources

Instructions are written in plain language from these official publications and checked page by page.

ATP 7-22.02, Holistic Health and Fitness Drills and Exercises
October 2020, incorporating Change 1. Change 1 transmittal dated 28 May 2025 (title page reads September 2025). Approved for public release; distribution unlimited. Checked against the publication on 2026-10-02.
FM 7-22, Holistic Health and Fitness
October 2020, incorporating Change 2. Change 2 dated 1 August 2025. Approved for public release; distribution is unlimited. Checked against the publication on 2026-09-29.

The ATP lists demonstration videos at the Central Army Registry and army.mil/aft but does not link a video to each exercise, so no videos are shown here. Included beyond the six drills: selected Conditioning Drill 3, Strength Training Circuit, and Free Weight Training exercises. Other ATP drills and most modified versions are not included yet.

Exercise library

1Exercise 1 of 10: Bend and ReachA slow partial squat with a rounded spine that reaches the arms back between the legs.No equipmentMobility and flexibilitySteps

2Exercise 2 of 10: Rear LungeA long step back onto the ball of the foot. Performed for repetitions in the Preparation Drill and as a held stretch in the Recovery Drill.No equipmentMobility and flexibilityBalance and stabilityAlso RD #2Steps

3Exercise 3 of 10: High JumperAn arm swing with a small hop, then a forceful vertical jump, landing softly each time.No equipmentStrengthBalance and stabilityIncludes jumpingSteps

4Exercise 4 of 10: RowerFrom lying on the back with arms overhead, sit up into a tuck with the arms reaching forward.No equipmentStrengthSteps

5Exercise 5 of 10: Squat BenderAlternates a squat with arms forward and a straight-back forward bend.No equipmentStrengthMuscular enduranceSteps

6Exercise 6 of 10: WindmillA bend and trunk rotation that touches one hand to the outside of the opposite foot.No equipmentMobility and flexibilitySteps

7Exercise 7 of 10: Forward LungeA short forward step into a lunge with the back straight, alternating legs.No equipment, KettlebellsStrengthBalance and stabilitySteps

8Exercise 8 of 10: Prone RowLying face down with arms off the ground, lift the chest and pull the arms back toward the shoulders.No equipmentStrengthSteps

9Exercise 9 of 10: Bent-Leg Body TwistLying on the back with knees and hips at 90 degrees, lower both legs to one side and back.No equipmentStrengthBalance and stabilitySteps

10Exercise 10 of 10: Push-UpA push-up from the Front Leaning Rest with hands under the shoulders and a straight body line.No equipmentStrengthSteps

1Exercise 1 of 5: Power JumpFrom a deep squat with palms on the ground, jump forcefully with an overhead arm swing and land softly.No equipmentStrengthBalance and stabilityIncludes jumpingSteps

2Exercise 2 of 5: V-UpFrom lying on the back, lift the straight legs and trunk together into a V, then lower under control.No equipmentStrengthSteps

3Exercise 3 of 5: Mountain ClimberFrom the Front Leaning Rest with one foot forward, switch feet while keeping the back straight and hips level.No equipmentSpeedStrengthSteps

4Exercise 4 of 5: Leg-Tuck and TwistFrom a reclined seated position, draw the knees toward one shoulder while rotating onto that side.No equipmentStrengthBalance and stabilitySteps

5Exercise 5 of 5: Single-Leg Push-UpA push-up that lifts one straight leg slightly on each descent, alternating legs.No equipmentStrengthBalance and stabilitySteps

1Exercise 1 of 5: Turn and LungePivot 90 degrees into a forward lunge with a reach to the ground, alternating sides.No equipmentAgilitySteps

2Exercise 2 of 5: Supine BicycleLying on the back, bring one knee toward the chest while rotating the trunk, pausing between sides.No equipmentStrengthMuscular enduranceSteps

3Exercise 3 of 5: Half JackA jumping jack with the arms raised only to shoulder height.No equipmentAgilityBalance and stabilityIncludes jumpingSteps

4Exercise 4 of 5: SwimmerLying face down, lift the opposite arm and leg with the head up and a slight arch.No equipmentStrengthSteps

5Exercise 5 of 5: 8-Count T Push-UpSquat, kick back, lower to the ground, reach the arms out into a T, then push up and stand.No equipmentStrengthMuscular enduranceSteps

1Exercise 1 of 4: Bent-Leg RaiseLying on the back with hands under the small of the back, slowly straighten the raised legs while keeping the spine pressed into the hands.No equipmentStrengthBalance and stabilitySteps

2Exercise 2 of 4: Side BridgeFrom lying on one side on the forearm, lift the hips until the body forms a straight line, then hold.No equipmentStrengthBalance and stabilitySteps

3Exercise 3 of 4: Back BridgeLying on the back with knees bent, lift the hips and straighten one leg, switching legs every 5 seconds.No equipmentStrengthSteps

4Exercise 4 of 4: QuadraplexFrom hands and knees, extend the opposite arm and leg and hold without letting the trunk sag.No equipmentBalance and stabilityStrengthSteps

1Exercise 1 of 3: VerticalAn exaggerated high-knee skip with opposite arm swing, performed down a 25-meter course and back.No equipmentBalance and stabilitySpeedIncludes jumpingSteps

2Exercise 2 of 3: LateralA side step with the trail leg brought toward the lead leg, 25 meters one way and back the other, always facing the same direction.No equipmentAgilitySteps

3Exercise 3 of 3: Shuttle SprintSprint to a 25-meter turn-around, touch the ground, sprint back, touch again, and accelerate through the finish.No equipmentSpeedAgilitySteps

1Exercise 1 of 8: Overhead Arm PullA standing side lean that pulls one raised arm overhead to stretch the back of the arm and the side.No equipmentRecoveryMobility and flexibilitySteps

2Exercise 2 of 8: Rear LungeA long step back onto the ball of the foot. Performed for repetitions in the Preparation Drill and as a held stretch in the Recovery Drill.No equipmentMobility and flexibilityBalance and stabilityAlso PD #2Steps

3Exercise 3 of 8: Extend and FlexFrom the Front Leaning Rest, sag the hips to stretch the front of the body, then raise them to stretch the back of the legs.No equipmentRecoveryMobility and flexibilitySteps

4Exercise 4 of 8: Thigh StretchLying on one side on the forearm, pull the top ankle toward the buttock to stretch the front of the thigh.No equipmentRecoveryMobility and flexibilitySteps

5Exercise 5 of 8: Single-Leg OverLying on the back, cross one bent knee over the other leg and pull it across while the shoulders stay down.No equipmentRecoveryMobility and flexibilitySteps

6Exercise 6 of 8: Groin StretchA sideways lunge that stretches the inside of the opposite thigh while the trunk faces forward.No equipmentRecoveryMobility and flexibilitySteps

7Exercise 7 of 8: Calf StretchStep one foot back with the heel down and bend the knees to stretch the calf and Achilles tendon.No equipmentRecoveryMobility and flexibilitySteps

8Exercise 8 of 8: Hamstring StretchSeated with straight legs, reach toward the feet to stretch the back of the legs, then reach a little further.No equipmentRecoveryMobility and flexibilitySteps

Single-Leg DeadliftConditioning Drill 3, exercise 2Balance on one leg and hinge forward, reaching toward the ground as the other leg rises behind you, then return.No equipmentStrengthBalance and stabilitySteps

Half-Squat LateralsConditioning Drill 3, exercise 7From a half squat with the feet facing forward, step-hop left and right while the trunk keeps facing the front.No equipmentAgilityAnaerobic conditioningIncludes jumpingSteps

Sumo SquatStrength Training Circuit, station 1A wide-stance squat holding one kettlebell in front of the body.KettlebellsStrengthMuscular enduranceSteps

8-Count Step-UpStrength Training Circuit, station 4Holding a kettlebell at each side, step up onto a 12- to 18-inch step and back down, leading with each leg in turn.KettlebellsMuscular enduranceStrengthSteps

Supine Chest PressStrength Training Circuit, station 6Lying on your back with knees bent, press a kettlebell in each hand from the shoulders to straight arms.KettlebellsStrengthMuscular enduranceSteps

Bent-Over RowStrength Training Circuit, station 7; Free Weight Training (assistive exercise)Hinged forward with a straight back, pull kettlebells, dumbbells, or a bar toward the chest, then lower under control.Kettlebells, Dumbbells, Barbell or hex barStrengthMuscular enduranceSteps

Overhead Push-PressStrength Training Circuit, station 8; Free Weight Training (straight bar)Dip the hips and knees, then drive with the legs and press kettlebells or a bar overhead to straight arms.Kettlebells, Barbell or hex barStrengthMuscular enduranceSteps

Supine Body TwistStrength Training Circuit, station 9Lying with hips and knees bent to 90 degrees, rotate a kettlebell one way and the legs the other, then switch sides.KettlebellsMuscular enduranceBalance and stabilitySteps

Front SquatFree Weight Training (core exercise)Holding the weight at the front of the shoulders, squat until the knees reach 90 degrees, then stand back up.Barbell or hex bar, Kettlebells, DumbbellsStrengthMuscular enduranceSteps

Back SquatFree Weight Training (core exercise)With a bar across the upper back, or a weight at each side, squat to a 90-degree knee angle and stand back up.Barbell or hex bar, Kettlebells, DumbbellsStrengthSteps

DeadliftFree Weight Training (core exercise)Lift a barbell, hex bar, or pair of weights from the ground by extending the hips and knees with a straight spine, then lower under control.Barbell or hex bar, Kettlebells, DumbbellsStrengthSteps

Bench PressFree Weight Training (core exercise)Lying on a bench, lower a bar, dumbbells, or kettlebells to just above the chest and press back to straight arms.Barbell or hex bar, Dumbbells, KettlebellsStrengthMuscular enduranceSteps

Heel RaiseFree Weight Training (assistive exercise)Holding a bar across the upper back or a weight at each side, rise onto the balls of the feet and lower the heels as far as possible.Barbell or hex bar, Dumbbells, KettlebellsMuscular enduranceStrengthSteps

Single-Arm Bent-Over RowFree Weight Training (assistive exercise)With one hand and knee supported on a bench, pull a dumbbell or kettlebell toward the chest, then switch sides.Dumbbells, KettlebellsStrengthMuscular enduranceSteps

Suggested workouts

Sources