Army recovery drill commands. Jul 18, 2025 · “NGC2 is not just a capability.
- Army recovery drill commands. This includes JP 3-33; JP 3-31; and JP 3-16. USARC G-1 Vacancy Map Fulfill the Army's obligation to inform and educate the American people, keep Army personnel informed, help establish the conditions that lead to trust, confidence and pride in America's Army and ACT significantly changes the way Training, Education, Self -Development and Experiential Learning support is provided to the Army, while providing the Sponsorship solution for the transition of Soldiers and Families to their new duty assignment. Attention all Service Members By | Jan. Standard MOPP 4 conditions do not exist for this task. com. Army Recruiting Command as it goes about the mission of providing the strength for America’s Army. Jun 19, 2025 · The rear lunge is the second exercise in the recovery drill. Â The Soldier is provided an approved PRT plan, a PRT Instructor, and in a uniform designated by the PRT Instructor during scheduled unit PRT. Click for information on ways to join the U. It’s a blueprint for how we’ll deliver future Army systems,” said Gen. and the Hip Stability Drill should be conducted, followed by Conditioning. Jun 19, 2025 · Army hip stability drill exercises effectively target the muscles that are the primary movers and stabilizers of the hip. Army Center for Initial Military Training 18. 2 Kenmore Army & Navy Store Jan 13, 2023 Kenmore Army & Navy is seeking a full time sales associate for our store in Downtown Boston! We are Boston’s only Army & Navy store and we sell many exciting brands including Carhartt, Timberland, Dickies and many more! Please contact us for more information! Oscar Flint and 158 The U. . The 2 nd Pathfinder takes his position immediately Starting Position: On the command, "Starting Position, MOVE," assume the starting position. Purpose: This exercise develops mobility of the hip Sep 9, 2020 · Drill Commands Most drill movements use a two-part command. Table below includes three examples Most drill commands have two parts: the preparatory command and the command of execution . Equipment safety inspections should include, but are not limited to: stress cracks at welded seams on weightlifting bars; torn fabric or stitching on nylon sleds and pull straps; loose connections on pull-up A guide for Physical Readiness Training (PRT) including drills, commands, risk assessment, and post-training review. 2019 г. S. Â The Soldier is provided a PRT area with traffic cones set IAW ATP 7-22. The main objective of Army MMD1 exercises is to improve your motor efficiency and prepare you for prolonged, challenging situations when you have to run for a long time. PRT Hip Stability Drill (HSD) Demonstration - XVIII Airborne Corps and Fort Bragg NCO Academy BraggNCOA 1. 1 авг. Army Reserve Command 4710 Knox Street Fort Bragg, NC 28310-5010 Nov 6, 2012 · Single-Leg Over (20-30 seconds) Power Skip (1 rep = 2 x 25 yards) Unit chain of command should be aware of Soldiers that have self-reported previous cardiac injury and/or Soldiers requiring over-40 screening. New comments cannot be posted and votes cannot be Apr 14, 2020 · Conditioning drill 1. Apr 1, 2023 · PRT Acronyms Preparation Drill Recovery Drill Be- Bend & Reach Only- Overhead Arm Pull Right-Rear Lunge Rangers - Rear Lunge Home- High Jumper E- Extend & Flex Real- Rower T- Thigh Stretch Soon- Squat Bender S- Single Leg Over We- Windmill Going- Groin Stretch Found - Forward Lunge Cavalry- Calf Stretch Privates - Prone Row Helps- Hamstring Conditions: Conditioning Drill 2 (known as CD2) consists of five exercises designed to develop and improve strength, agility, and mobility. "standard" : "\nPerform the Hip Stability Drill (HSD) completing all the prescribed exercises as planned so each exercise is performed in the proper sequence, using movements precisely as described. This video is to demonstrate the correct exercises and proper commands that should be used by Basic Leaders Course students. This will help them prepare the Study with Quizlet and memorize flashcards containing terms like Overhead Arm Pull, Rear Lunge, Extend and Flex and more. Trainers and educators Study with Quizlet and memorize flashcards containing terms like EXERCISE 1: The Overhead Arm Pull, EXERCISE 2: The Rear Lunge, EXERCISE 3: The Extend and Flex and more. The marker immediately raises their left arm laterally at shoulder level, fingers extended and joined, palm down, with head and eyes to the front. 85K subscribers Subscribe Jun 19, 2025 · Military Movement Drill 2 (MMD2) is a series of exercises in the sustaining phase designed to enhance running form, dynamically prepare the body for more vigorous running activities, and develop motor efficiency. 02, an approved PRT plan, a PRT Instructor, and in a uniform designated by the PRT Oct 14, 2021 · Today we will be conducting the Army PRT IAW 7-22. Army retention maintains operational readiness and improves lethality through targeting the Army's best and brightest within critical fields to dominate near-peer adversaries with superior 5 days ago · The latest news and information from the U. Recovery Drill Exercise 5 - Single Leg Over U. Jan 31, 2023 · The ACFT initial operation capability (IOC) is the first doctrinal product of the Holistic Health and Fitness (H2F) System — a system of training and testing that optimizes and validates performance readiness across a Soldier’s career. United States Army The latest news, images, videos, career information, and links from the U. Describe the activities of running, circuit training, grass drills, sports, and unit Olympics. Jul 18, 2025 · “NGC2 is not just a capability. NCO Academy HawaiiBLC Class of 001-25Instructors demonstration Jun 19, 2025 · Army MMD 1, Military Movement Drill 1, is a series of dynamic exercises specifically designed as part of the military’s Physical Readiness Training (PRT). Â The Soldier is provided a PRT area, an approved PRT plan, a PRT Instructor, and in a uniform designated by the PRT Instructor during scheduled unit PRT. On the command About, shift your weight to your left leg without noticeable movement. May 11, 2024 · Army prt cheat sheet - Learn about Army PRT and the importance of physical fitness. Quickly memorize the terms, phrases and much more. Refer to Foot Army Preperation Drill, Hip Stability drill, MMD1/MMD2, Recovery Drill!. Moreover, it adeptly prepares the soldier for swift movements like taking cover, getting into kneeling and firing positions. Jun 28, 2021 · The ACFT initial operation capability (IOC) is the first doctrinal product of the Holistic Health and Fitness (H2F) System — a system of training and testing that optimizes and validates performance readiness across a Soldier’s career. Does anyone have any new acronyms for PRT? Since they added more stretches to the Recovery drill and added the shoulder stability drill. Official Army manual on physical readiness training, covering exercises, drills, and fitness programs for soldiers. ACT significantly changes the way Training, Education, Self -Development and Experiential Learning support is provided to the Army, while providing the Sponsorship solution for the transition of Soldiers and Families to their new duty assignment. ", "warning" : "- Injury may occur from improper execution of exercises in this drill. It includes May 5, 2023 · Introduction Drill commands are generally used with a group that is marching, most often in military foot drills or in a marching band. Join the 108th Training Command. com makes it easy to get the grade you want! On the command Ready, move the left hand and regrasp the rifle with the thumb and fingers forming a "U" at the magazine well and trigger guard, the thumb (without pressure) on the upper part of the bolt catch, fingertips placed below or under the ejection port cover. Bringing quality young men and women into the Army - people who will complete their tours of duty and make a contribution to the Nation’s defense - is the objective of the U. Any help would be greatly appreciated. EQUIPMENT SAFETY INSPECTIONS Prior to executing any physical training program involving exercise equipment, users should be visibly inspect equipment and any components for serviceability. This usually involves four movements of each exercise per rep, and a set of five “army reps” is actually 20 regular reps. Palms facing each other. Army This unclassified summary outlines the Army’s annual accomplishments, initiatives, and priorities, based on the Army Vision and Army Strategy. First part in our new demo series. Aug 14, 2023 · The Recovery Drill When everyone’s finished taking the ACFT, there’s one more step: the Recovery Drill. Dr. Preparation drill demonstration given by the Small Group Leaders at the XVIIIth Airborne Corps and Fort Bragg NCO Academy. Socks and shoes will be removed prior to testing in addition to any heavy or loose articles. Toes pointed "danger" : "Sudden cardiac event could occur during the execution of this drill. United States Army Jun 19, 2025 · The Thigh stretch is the fourth of the five recovery drill exercises. Training and Doctrine Command (TRADOC) and is intended for use by U. Jun 19, 2025 · The United States Army Physical Readiness Training (PRT) program is a comprehensive training regimen that prepares soldiers for the physical demands of combat. The cadence count indicates termination of movement to each position. NEW PRT acronyms? I’m in BLC as of time now. This exercise develops flexibility of the hip and low back. 2 Kenmore Army & Navy Store Jan 13, 2023 Kenmore Army & Navy is seeking a full time sales associate for our store in Downtown Boston! We are Boston’s only Army & Navy store and we sell many exciting brands including Carhartt, Timberland, Dickies and many more! Please contact us for more information! Oscar Flint and 158 Jun 19, 2025 · The Army PRT Preparation Drill is a set of exercises in 2025 designed to prepare soldiers for more intense physical activities. • Practice or record Army Combat Fitness Test (ACFT) on Monday or after another extended period of recovery or taper. Army Find out more about becoming a Soldier and if a career in the Army is right for you. Windmill! Starting position, Move! In cadence, Exercise! (slow) Position of Attention, Move! 18. Grasp Study Flashcards On Army PRT-Recovery Drill at Cram. Jun 19, 2025 · Army PRT Extend and Flex Exercise The Army Extend and Flex Exercise is a part of the United States Army Physical Readiness Training (PRT) program, which is designed to reduce injuries in soldiers. Extend and Flex is the third exercise in the Army Recovery Drill. Army covering the Americas, Middle East, Europe, Asia and Pacific and more. This article focuses on the strength and mobility components of PRT. Counting cadence ensures that exercises are performed at the appropriate speed. It’s conducted following certain preparatory exercises and prior to running activities during a Physical Readiness Training (PRT) session. H2F includes mental, spiritual, nutrition, and sleep readiness taught in military education and in the unit by unit-owned performance experts. PRT sessions always include the following elements: Exercises performed during preparation prepare soldiers for more intense PRT activities. Unit chain of command should be aware of Soldiers that have self-reported previous cardiac injury and/or Soldiers requiring over-40 screening. The right-hand Drill & Marching “The Basics” The 1 st Pathfinder, “marker,” to Fall In, positions themselves so that the unit, when formed, will be three steps in front of and centered on drill instructor. The Army must be prepared to leverage these technologies and defend against novel capabilities in the homeland as well as in forward theater. This document is the sole property of United States Army Training and Doctrine Command (TRADOC) and is intended for use by U. Sep 26, 2019 · Changes the title from US Army Reserve (USAR) Retention and Transition (RT) Program to US Army Reserve (USAR) Commander’s Retention Program. The U. James Rainey, commanding general of Army Futures Command. Army Recruiters to assist future Today I provide you with a Mnemonic way to remember many of the PRT Drills. ", Jun 19, 2025 · The command, “EXERCISE” initiates movement to the position of count 1. The staff of the U. Exercise 1: Overhead Arm Pull Exercise 2: Rear Lunge Exercise 3: Extend and Flex Exercise 4: Thigh Stretch Exercise 5: Single-Leg Over Two-Part Commands Most drill commands have two parts: the preparatory command and the command of execution. Position 1: On the command “Ready, STRETCH,” roll onto the right side and place the right forearm on the ground, perpendicular to the chest. Recovery exercises are performed at the end of every PRT session to gradually and safely bring They added a few exercises in the past couple years, the recovery Drill used to only be 5. Position 1: On the command, "Ready, STRETCH," raise the left arm overhead and place the left hand behind the head. Unlike traditional methods of training that are costly, time-consuming and require time away from family, ATIS provides Soldiers and DA civilians with numerous options to access Army training, creating a relevant and ready Army. Exercises must be performed without causing injury and without errors, while utilizing the GO & NO-GO criteria, approved PRT plan, and ATP 7-22. This particular exercise is essential for promoting flexibility in the hip, enhancing leg strength, and aiding balance. L Raise! (Slow) (Arms at 90 degrees. Every Soldier, Cadet, and Drill Sergeant will be a capable warrior and a leader, ready to inspire others and contribute to the success of the Total Army. March 13, 2024 - The Army Drill Sergeant is at the forefront of creating the next generation of military leaders and must embody competence, commitment and character, the three pillars of the Army profession. This exercise develops the abdominal and hip flexor muscles for more vigorous training and combat tasks such as the leg tuck, rope traverse, and surmounting obstacles. It provides instructions for performing each drill correctly and evaluates students on executing 33 performance steps with proper form, cadence, and the required number of repetitions. Perform the ten exercises of the Preparation Drill. Upon hearing the command of execution, the soldier will perform the movement. The U. 1 Headquarters Department of the Army Washington, DC, 3 May 2013. This exercise develops flexibility in the front of the thigh and the hip flexor muscles. Army OPM Quick Guide U. Push-Up (4-count, MODERATE) ACTIVITIES Conditioning Drill 1 Conditioning Drill 2 Conditioning Drill 3 Push-Up & Sit-Up Drill Climbing Drill 1 Climbing Drill 2 Strength Tng Circuit Guerilla Drill Toughening Phase (BCT/OSUT) 5 reps 5 reps 2 sets @ 30-60 STRENGTH AND MOBILITY ACTIVITIES Sustaining Phase ARFORGEN (Train/Ready) Sustaining Phase Study with Quizlet and memorize flashcards containing terms like Prep Drill Mnemonic and Steps, Hip Stability Drill Mnemonic and Steps, Military Movement Drill 1 (MMD1) Mnemonic and Steps and more. Neither part is a command by itself, but the parts are termed commands to simplify instruction. Army’s mission is to fight and win our Nation’s wars by providing prompt, sustained land dominance across the full range of military operations and spectrum of conflict in support of The Army & Air Force Exchange Service (the Exchange) has an enduring mission to provide quality merchandise and services to its customers at competitively low prices and to generate earnings which provide a dividend to support morale, welfare and recreation programs. Properly enter into and assemble from an Extended Rectangular Formation at platoon or company level. On training days that concentrate primarily on endurance and mobility, warm-up should consist of: Conditioning drill 1 The Military movement drill Followed by one of the following: Speed Running, 30:60s, 60:120s, Hill repeats, Uphill repeats, Downhill repeats, or ability group runs. FOR MORE INFORMATION Army Reserve Soldiers, Active Duty Soldiers preparing to separate from Active Duty, and National Guard Soldiers willing to transfer to the Army Reserve should contact the 108th Training Command’s (IET) Command Career Counselor to learn more about how to become an Army Reserve Drill Sergeant. The Integrated Personnel and Pay System - Army (IPPS-A) is the Army’s online Human Resources (HR) solution to provide integrated HR capabilities across all Army Components. Prep Drill: Be / Bend and Reach Right / Rear Lunge Here / High Jumper Real / Rower Soon / Squatbender We / Windmill Found / Forward Lunge Privates / Prone Row Behind / Bent Leg Body Twist Popeyes / Pushup CD1: Privates / Power Jump Value / V-up Money Dec 15, 2010 · Recovery Drill US Army Physical Fitness School 15. These technological advancements embolden adversaries to challenge the current world order, placing the American homeland at risk. Ranks provide a system of leadership that indicates a Soldier's level of expertise, responsibility and authority. Soldiers do not move until The principal audience for this publication is Army commanders and staffs at battalion through theater Army level. PRT Session Elements o Preparation Drill - Warm up consisting of 10 exercises conducted before all PRT activities o Activities - Address specific PRT goals in the areas of strength, endurance, and mobility o Recovery Drill - Conducted at the end of all PRT sessions, gradually and safely tapers off activities to bring body back to pre-exercise state Study with Quizlet and memorize flashcards containing terms like Extended Rectangular Formation, Preparation Drill (BRHRSWFPBP), Hip Stability Drill (LMBSS) and more. It will consist with thePrep drill, Shoulder Stab. correction looking more for MNEMONICS instead of acronyms Archived post. Conditions: The Conditioning Drill 1 (Modified) is performed in lieu of the Conditioning Drill 1 (CD1) based on the Physical Readiness Training (PRT ) Instructor's guidance and supervision. The session aims to improve endurance, mobility, and conditioning. Position 2: On the command "Change Position, Ready, STRETCH," raise the right arm overhead and place the right hand behind the head. Grasp above the left elbow with the right hand and pull to the right, leaning the body to the right. Army MMD2 contains three dynamic WEEK 4 & 8 [DELOAD WEEK]: these weeks will consist of a reduction in weight & volume in order to achieve greater recovery, and enhance the ability to come back the following week more fit. Position 2: On the command, "Change Position, Ready, STRETCH," turn the body to the left, bend the right knee to 90-degrees over the left leg, and grasp the outside of the right knee with the left hand and pull toward the left. 02, \"Holistic Health and Fitness Drills and Flashcards to aid in the memorization of Army PRT drills during the strength and mobility session Learn with flashcards, games, and more — for free. Army Physical Fitness School (USAPFS) prepared this Pocket Physical Training Guide. Study with Quizlet and memorize flashcards containing terms like What is FM 7-22?, What does the prepaeration drill consist of?, What are the three objectives of the preparation drill? and more. Uniform: The Army Physical Fitness Uniform (APFU) shorts and short sleeve t-shirt will be worn during testing. After you identify at least three UICs, contact your Army Reserve Career Counselor or your Career Management Officer to find a POC to facilitate the transfer. Print Entire Issue Spring 2025 Winter 2024 Autumn 2024 Summer 2024 Archive Tell Your Story Login to view article FM 7-22, C1 Change No. It alerts the troops to what is coming. May 17, 2016 · Preparation Drill, Recovery Drill, CD-1 and CD-2, Climbing Drill, MMD-1 and MMD-2, 4 for the Core, Hip Stability Drill and even the Strength Training Circuit. Neither part is a command by itself, but the parts are termed commands to si mplify instruction. Army as an Active Duty Soldier, National Guard, Army Reserve or even serve working jobs in a civilian role. The first part of the command is called the preparatory command. Learn how ranks affect the total Army mission. Conditions: Conditioning Drill 2 (known as CD2) consists of five exercises designed to develop and improve strength, agility, and mobility. Army Command Structure, which includes all Army Commands (ACOM), Army Service Component Commands (ASCC) and Direct Reporting Units (DRU). In addition, we also provide background information on voice commands, preparatory and execution commands, directives and forming columns at correct intervals. Now you laminate that card, and it fits perfectly in your PT shorts pocket. Conditions: Military Movement Drill 2 is a dynamic preparation drill for the plyometric movements required in Conditioning Drill 3, obstacle course negotiation, Terrain Runs, and other multi-planar movements encountered in combat tasks. On the command FACE, (1) place your right toe about 6 inches behind and slightly to the left of your left heel; (2) on the ball of the right foot and the heel of the left foot, turn smartly to the right until you are facing Jan 2, 2025 · Discover essential PRT prep drills for army training, including warm-up exercises and running techniques. 10. The latest news, images, videos, career information, and links from the U. About, FACE About face is a two-count movement performed on the commands About FACE. Perfect for post-workout recovery. See the MOPP 4 statement for specific conditions. Information, contacts and bios from the Office of Public Affairs for the U. The risk is low. Jun 19, 2025 · Video from the U. Study with Quizlet and memorize flashcards containing terms like Extended Regular Formation Commands, Name the Preparation Drill Exercises, Shoulder Stability Drill and more. Jun 19, 2025 · The Army PRT Card, or the Physical Readiness Training (PRT) Quick Reference Card, is a small, compact, and accessible guide designed by Army leaders to facilitate physical training sessions better. Dec 12, 2019 · Recovery Drill Exercise 7 - Calf Stretch U. Standard MOPP 4 conditions do not exist for this PRT Preparación Drill,Shoulder Stability,Condition Drill 1, Condition Drill 2,and Recovery Drill. Jul 8, 2025 · The update reinforces the Army’s long-standing policy that all Soldiers must be clean-shaven when in uniform or civilian clothes while on duty, with temporary exemptions for medical reasons and permanent exemptions for religious accommodations. Discover how a cheat sheet can assist soldiers in th. 6K subscribers Subscribed 71 Recovery Drill Area 1 5 (MB1)=Medicine Ball Drill 1 (LM2)=Landmine Drill 2 (MMD1)= Military Movement Drill 1 =Individual Exercise within # that phase of the circuit. There is a one-count pause between the two parts of the command. The commands Ready, port, ARMS, and Ready, aim, FIRE, are considered to be two-part commands even though they contain two preparatory commands. 25, 2024 More Army Couple Finds Calling Through New Recruitment Program Summit discusses future of warrant officer accessions The latest news, images, videos, career information, and links from the U. It’s meant to be done to cadence, which means in time with the commands of an instructor. Enhance your fitness and performance. Health and Holistic Fitness Preparation Drill exercises may be further modified by performing fewer repetitions, selecting fewer exercises, or replacing some exercises with others. Perform the five exercises of the Recovery Drill. Kenmore Army & Navy Store Boston’s only “Army & Navy” store, Kenmore Army & Navy sells many exciting brands, including Carhartt, Timberland, Dickies, and many more! Kenmore Army & Navy Stores is a retail establishment in Boston, MA that specializes in providing a variety of military and outdoor gear. They offer a wide selection of clothing, equipment, and accessories for outdoor enthusiasts and military personnel. Cram. Drill commands are usually heard in major events involving service personnel, reservists and veterans of a country's armed forces, and by extension, public security services and youth uniformed organisations. Hold this position for 20-30 seconds. Here is a breakdown of the movement as it would be conducted in a formation. Learn the Overhead Arm Pull exercise to enhance flexibility and stretch triceps, lats, and obliques effectively. Commanders and staffs of Army headquarters that form the core of a joint task force, joint land component command, or multinational headquarters should also refer to applicable joint or multinational doctrine. , Condition drill 1&2, ending with Recovery drill. Army regs say that the Recovery Drill can be conducted in formation or individually—but that’s at the OIC’s and NCOIC’s discretion. 6K subscribers Subscribed Like Apr 27, 2024 · Army PRT programs and drills are designed to prepare soldiers to "win" the Army Combat Fitness Testand to win on the battlefield. And whether it's employment, education, health and wellness, or Army retirement, we are here to help make sure you can find the information, resources, and support that you need. Army Warrior Leader Certification (AWLC) Latest MILPER messages This unclassified summary outlines the Army’s annual accomplishments, initiatives, and priorities, based on the Army Vision and Army Strategy. Click here to view instructions on finding one. Study with Quizlet and memorize flashcards containing terms like What are the Preparatory Commands and Commands of Execution for Military Movement Drill?, In MMD, how does the PRT Leader command the next rank to move to the start line?, What are the Commands for the Recovery Drill? and more. The second part of the command is the command of execution. The Recovery Drill includes these stretches and movements, which are all part of PRT: Overhead Arm The V-Up is the second exercise in Conditioning Drill 1. If you're interested in transferring to a new unit, the first step is to identify a vacancy. To support United States Army Prep drills, Recovery Drill, Hip Stability Drills, 4 for the Core Learn with flashcards, games, and more — for free. These exercises enhance soldiers’ motor efficiency and ability to Study with Quizlet and memorize flashcards containing terms like preparation drill, recovery drill, 4 for the core and more. This is not anything new, but needs to be readily availvable for all troops, enjo Learn the Army preparation, hip stability, military movement drills, and recovery drill techniques for BLC online version in this informative video. 4K subscribers Subscribed The following information is provided for individuals preparing for the physical demands of Initial Military Training (IMT). Starting Position: Seated position, arms at sides, and palms on the floor. The previous command sequence is also used in the conduct of preparation, recovery, CD, and CL exercises. The following pages outline a formation chain of command, the duties and responsibilities of each, and how they are carried out. Army is headed by a civilian senior appointed civil servant, the secretary of the Army (SECARMY), and by a chief military officer, the chief of staff of the Army (CSA) who is also a member of the Joint Chiefs of Staff. Today’s Army Reserve covers more than 20 time zones, across 5 continents. Army Physical Readiness Division on the conducting of Army Physical Readiness Training (PRT) Hip Stability Drill (HSD) The document outlines a physical training session that includes preparation drills, hip stability drills, and military movement drills. United States Army Reserve (USAR) Commander’s Retention Program Department of the Army Headquarters, U. Now, more than ever, America needs a powerful and resilient force, ready to deliver vital capabilities in an ever-changing landscape of both visible and invisible threats, we stand ready to defeat our enemies, any time Jun 19, 2025 · The Army PRT has a range of exercises, drills, and activities designed for soldiers in both the toughening and sustaining phases. Our people bring their purpose and passion to employers in communities across the entire globe. The United States Army's platform provides resources and information for Army personnel. Feb 3, 2025 · The Army PRT drill is a series of ten bodyweight exercises designed to increase muscular endurance and general fitness. It includes Jun 19, 2025 · The single leg-over is the fifth exercise in the hip stability drill. dqiwx dimb hrq nlafoxya hdnjb eiczs cfyrre oxvvsnkc lvyj tonkzr