The Mountain Climber

EXERCISE 3: MOUNTAIN CLIMBER
Purpose: This exercise develops the ability to quickly move the legs to power out of the front leaning rest
position (Figure 9-4).

Starting Position: Front leaning rest position with the left foot below the chest and between the arms.
Cadence: MODERATE
Count:

1. Push upward with the feet and quickly change the positions of the legs.
2. Return to the starting position.
3. Repeat the movements in count 1.
4. Return to the starting position.

Figure 9-4. Mountain climber

Check Points:

• The hands are directly below the shoulders with the fingers spread (middle fingers pointing straight
• ahead) with the elbows straight, not locked.
• To prevent the trunk from sagging, contract and hold the abdominals throughout the exercise. Do not
• raise the hips and buttocks when moving throughout the exercise.
• Align the head with the spine and direct the eyes to a point about two feet in front of the body.
• Throughout the exercise, remain on the balls of the feet.
• Move the legs straight forward and backward, not at angles.

Precaution: N/A

The Bend and Reach

EXERCISE 1: BEND AND REACH

Purpose: This exercise develops the ability to squat and reach through your legs. It also serves to prepare your spine and extremities for more vigorous movements, moving the hips and spine through full flexion (Figure 8-1).

Starting Position: Straddle stance with arms overhead, palms facing inward, fingers and thumbs extended and

joined.

Cadence: SLOW

Count:

1. Squat with the heels flat as your spine rounds forward to allow the straight arms to reach as far as possible between your legs.

2. Return to the starting position.

3. Repeat count one.

4. Return to the starting position.

Figure 8-1

Check Points:

􀁺 From the starting position, ensure that Soldiers have their hips set, their abdominals tight and their arms fully extended overhead.

􀁺 The neck flexes to allow the gaze to the rear. This brings your head in line with the bend of the trunk. The heels and feet remain flat on the ground.

􀁺 On counts 2 and 4, do not go past the starting position.

Precautions: This exercise is always performed at a slow cadence. To protect the back, move into the count one position in a slow, controlled manner. Do not bounce into or out of this position in a ballistic manner, as this may place an excessive load on the back

EXERCISE 5: SINGLE-LEG OVER

Purpose: This exercise develops flexibility of the hips and lower back muscles (Figure 6-105).

Starting Position 1: Supine position with arms sideward, palms down and feet together.

Movement: On the command Ready, STRETCH, turn the body to the right, bend the left knee to 90 degrees over the right leg, grasp the outside of the left knee with the right hand and pull toward the right. Hold this position for 20-30 seconds.

Starting Position 2: On the command Starting Position, MOVE, assume the starting position.

Movement: On the command Change Position, Ready, STRETCH, turn the body to the left, bend the right knee to 90 degrees over the left leg, grasp the outside of the right knee with the left hand, and pull toward the

left. Hold this position for 20-30 seconds. On the command Starting Position, MOVE, return to the starting position.

Figure 6-105