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.
Preparation DrillPhysical component: Muscular EnduranceWarm-upBalance and stabilityStrength
Exercises in official order
4 exercises. Select one for full instructions.
- 1Bent-Leg RaiseHeld position, on command · Up to 60 seconds. · Start: Supine
- 2Side BridgeHeld position, on command · Hold 60 seconds on each side. · Start: Side-lying
- 3Back BridgeHeld position, on command · 6 repetitions, switching legs every 5 seconds. · Start: Supine
- 4QuadraplexHeld position, on command · Hold 60 seconds on each side. · Start: Six-Point Stance
Official guidance
The core (abdomen, pelvis, and lower spine) provides stability and motion for the limbs and trunk; regular performance of Four for the Core builds a foundation of stability.
ATP 7-22.02, para. 4-14, p. 4-8 (opens the official PDF)Returning to the Position of Attention between exercises resets posture and checks movement to and from the ground.
ATP 7-22.02, para. 4-14, p. 4-8 (opens the official PDF)Four for the Core is one of the drills used to prepare for physical activity.
ATP 7-22.02, para. 1-17, p. 1-7 (opens the official PDF)