The Extend and Flex

Purpose: This exercise develops flexibility of the hip flexors, abdominals, hip (Position 1 – extend) and the low back, hamstrings, and calves (Position 2 – flex). Starting Position: Front leaning rest position.
• On the command, “Ready, STRETCH,” lower the body, sagging in the middle, keeping the arms straight and look upward. Hold this position for 20 seconds.
• On the command, “Starting Position, MOVE,” assume the Starting Position.
• On the command, “Change Position, Ready, STRETCH,” slightly bend the knees and walk the hands back toward the legs. Straighten the legs and try to touch the ground with the heels. Keep the feet together and hold this position for 20 seconds.
• On the command, “Starting Position, MOVE,” return to the Starting Position.

Check Points:
❑ In Position 1, the thighs and pelvis rest on the ground. Relax the back muscles while bearing the body weight through the straight arms. Toes point to the rear.
❑ In Position 2, the legs are straight and the arms are shoulder width apart, palms down on the ground.
❑ Feet are together throughout the exercise.
Precautions: N/A.

The Rear Lunge

Purpose: This exercise develops flexibility of the hip flexors and trunk muscles. Starting Position: Straddle stance with hands on hips.
• On the command, “Ready, STRETCH,” take an exaggerated step backward with the left leg, touching down with the ball of the foot. This is the same position as Count 1 of The Rear Lunge in Conditioning Drill 1. Hold this position for 20 seconds.
• On the command, “Starting Position, MOVE,” assume the Starting Position.
• On the command, “Change Position, Ready, STRETCH,” take an exaggerated step backward with the right leg, touching down with the ball of the foot. This is the same position as Count 3 of The Rear Lunge in Conditioning Drill 1. Hold this position for 20 seconds.
• On the command, “Starting Position, MOVE,” return to the Starting Position.

Check Points:
❑ Maintain straightness of the back by keeping the abdominal muscles tight throughout the motion.
❑ After the foot touches down on Positions 1 and 2, allow the body to continue to lower.
❑ Lunge and step in a straight line, keeping the feet directed forward. Viewed from the front, the feet are shoulder width apart, both at the Starting Position, and at the end of Positions 1 and 2.
❑ Keep the forward knee over the ball of the foot on Positions 1 and 2. Precautions: When lunging to the left or right do not let the knee move forward of the toes.

The Overhead Arm Pull

Purpose: This exercise develops flexibility of the arms, shoulders, and trunk muscles.
Starting Position: Straddle stance with hands on hips.
• On the command, “Ready, STRETCH,” raise the left arm overhead and place the left hand behind the head. Grasp above the left elbow with the right hand and pull to the right, leaning the body to the right. Hold this position for 20 seconds.
• On the command, “Starting Position, MOVE,” assume the Starting Position.
• On the command, “Change Position, Ready, STRETCH,” raise the right arm overhead and place the right hand behind the head. Grasp above the right elbow with the left hand and pull to the left, leaning the body to the left. Hold this position for 20 seconds.
• On the command, “Starting Position, MOVE,” return to the Starting Position.

Check Points:
❑ Throughout the exercise, keep the hips set and the abdominals tight.
❑ In Positions 1 and 2, lean the body straight to the side, not to the
front or back.
Precautions: N/A.

The Shuttle Sprint

Purpose: This exercise develops anaerobic endurance, leg speed, and agility.
Starting Position: Staggered stance.
Movement: Run quickly to the 25–yard mark. Turn clockwise while planting the left foot and bending and squatting to touch the ground with the left hand. Run quickly back to the starting line and plant the right foot, turn counterclockwise and touch the ground with the right hand. Run back to the 25–yard mark gradually accelerating to near maximum speed.

Check Points:
❑ Soldiers should slow their movement before planting feet and
changing direction.
❑ Soldiers should squat while bending the trunk when reaching to
touch the ground as they change direction.
❑ Soldiers touch the ground with their left hand on the first turn, then
with their right hand on the second turn.
❑ Accelerate to near maximum speed during the last 25–yard interval.
Precautions: Soldiers should use caution when performing this exercise
on wet terrain.

Laterals

Purpose: This exercise develops the ability to
move laterally.
Starting Position: Straddle stance, slightly crouched, with the
back straight, arms at the side with elbows bent
at 90–degrees and palms facing forward. Face
perpendicular to the direction of movement.
Movement: Step to the side by rising slightly and bringing
the trailing leg to the lead leg. Quickly hop to
the side and land back in the crouch with the
feet shoulder width apart. Always face the same
direction so that the first 25 yards is moving to
the left and the second 25 yards is moving to
the right.

Starting Position----->


Check Points:
❑ Pick the feet up with each step. Avoid dragging the feet along
the ground.
❑ Crouch slightly while keeping the back straight.
❑ Avoid hitting the feet and ankles together on each step.
❑ Rank leaders will face their rank throughout the exercise.

Precautions: N/A.
Variation: Soldiers may perform this exercise holding a weapon at
port arms.

Verticals

Purpose: This exercise helps to develop proper
running form.
Starting Position: Staggered stance.
Movement: Bring the hips quickly to 90–degrees of bend
without raising the knees above waist level.
Ground contact should be primarily with the balls
of the feet. When the left leg is forward, the right
arm swings forward and the left arm swings to
the rear. When the right leg is forward, the left
arm swings forward and the right arm swings to
the rear.

Check Points:
❑ Arm swing is strong and smooth with the forward arm at 90–degrees
and the rearward arm relatively straight.
❑ Arm swing is from front to rear, not side to side, with the upper part
of the forward arm reaching parallel to the ground as it swings to
the front.
❑ Keep a tall stance with a stable, upright trunk. The back remains
perpendicular to the ground. There should not be any back swing
of the legs.

The Push–up

Purpose: This exercise strengthens the muscles of the
chest, shoulders, arms and trunk.
Starting Position: Front leaning rest position.
Cadence: MODERATE.
Count: 1. Bend the elbows, lowering the body until the
upper arms are parallel with the ground.
2. Return to the Starting Position.
3. Repeat Count 1.
4. Return to the Starting Position.

Check Points:
❑ The hands are directly below the shoulders with fingers spread
(middle fingers point straight ahead).
❑ On Counts 1 and 3 the upper arms stay close to the trunk, elbows
pointing rearward.
❑ On Counts 2 and 4 the elbows straighten but do not lock.
❑ The trunk should not sag. To prevent this, tighten the abdominal
muscles while in the Starting Position and maintain this contraction
throughout the exercise.

Precautions: N/A.
Variation: Soldiers should assume the six–point stance on their knees
when unable to perform repetitions correctly to cadence.