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Single-Leg Over
 
From: FM 7-22 October 2012
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RECOVERY DRILL, EXERCISE 5: SINGLE-LEG OVER
 
Purpose: This exercise develops flexibility of the hips and lower back muscles (Figure 8-16).
 
Starting Position: Supine position with arms sideward, palms down, and feet together and head on the ground.
 
Position 1: On the command, “Ready, STRETCH,” turn the body to the right, bend the left knee to 90-degrees over the right leg, and 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: On the command, "Starting Position, MOVE," assume the starting position.
 
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. Hold this position for 20-30 seconds.
 
Starting Position: On the command, "Starting Position, MOVE," return to the starting position.
 
 

Figure 8-16. Single-leg over
 
 
 
 
Check Points:
  • At the starting position, the arms are directed to the sides at 90-degrees to the trunk; the fingers and thumbs are extended and joined.
  • In position 1, keep the left shoulder, arm, and hand on the ground.
  • In position 2, keep the right shoulder, arm, and hand on the ground.
  • Head remains on the ground throughout the exercise.
Precaution: N/A
 

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013)

 
 
 
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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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