text: Holistic Health and Fitness Schedules
  directions, positions, and planes of motion—and conducted at a controlled slow or moderate cadence (50 or
  80 counts per minute). Cadence and repetitions depend on the recruits’ fitness. Cadence does not exceed
  moderate cadence and includes no more than 10 repetitions of any single 4-count exercise. On training days
  that include more focus on upper body strength and mobility, recruits perform Four for the Core and the
  Shoulder Stability Drill followed by Conditioning Drill 1. Recruits perform five 4-count repetitions of each
  of the stability and conditioning drills. On training days that focus on endurance and mobility, they perform
  the Preparation Drill warm-up followed by the Hip Stability Drill. Recruits may modify the exercises until
  they can perform them to standard. See ATP 7-22.02 for exercise modifications for Preparation Drill and
  Conditioning Drill 1.
  Activities
  14-21. Activities in the FSP are specified on the physical training schedule. See also physical training
  schedules for BCT in table 14-6 on page 14-10 and for AIT in table 14-9 on page 14-21.
  Recovery
  14-22. Recovery serves to gradually slow the heart rate and helps prevent pooling of the blood in the legs
  and feet after recruits have completed the most rigorous exercises. Recruits begin the cool down by walking
  until their heart rates return to less than 100 bpm and heavy sweating stops. The cool down should last
  approximately 10 minutes and occur immediately after recruits complete the main activities. The Recovery
  Drill provides exercises designed to improve flexibility in most of the joints and reduce tightness of the
  muscles in the body. These static stretches involve slowly stretching muscles and then holding that position
  for an extended period of up to 30 seconds.
  OPAT IMPROVEMENT
  14-23. Some recruits need to make improvements to pass the OPAT. Table 14-2 lists OPAT improvement
  portions in the FSP schedule. These exercises help recruits with limited physical training experience to
  prepare for the OPAT. These exercises help develop strength, endurance, and movement skills using common
  strength training methods and practices. The sequence of each training session is the same as the FSP
  schedules: preparation, activities, and recovery. OPAT candidates with very limited running experience must
  avoid running on consecutive days to prevent injuries. Table 14-2 lists the top three or four specific exercises
  to improve performance on each OPAT event.
  Table 14-2. OPAT improvement exercises
  Standing Long Jump (SLJ) and Seated Power Throw (PWT) Interval Aerobic Run (IAR)
  Straight Leg Deadlift (SLD)
  Squat Incline Bench 30:90 run intervals
  Deadlift Seated Row Sustained Run
  Quadraplex Bent-Leg Raises Recovery Run (slow)
  Interval Aerobic Run practice
  30:90 30 second sprint: 90 second walk
  BASIC COMBAT TRAINING
  14-24. Soldiers in BCT continue to develop foundational fitness and movement skills they started in the
  FSP. Soldiers in BCT, OSUT (red, white, and blue phases), and basic officer leader course-accessions follow
  physical readiness training schedules that include the following drills and activities:
  * Preparation Drill.
  * Four for the Core.
  * Hip Stability Drill.
  * Shoulder Stability Drill.
  * Conditioning Drill 1 and Conditioning Drill 2.
  * Climbing Drill 1.