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Bend and Reach
From: FM 7-22 October 2012
Purpose: This exercise develops the ability to squat and reach through the legs. It also serves to prepare the 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
  1. Squat with the heels flat as the spine rounds forward to allow the straight arms to reach as far as possible between the legs.
  2. Return to the starting position.
  3. Repeat count one.
  4. Return to the starting position.

Figure 8-1. Bend and reach
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 the 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.

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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