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From: FM 7-22 October 2012
Purpose: This exercise develops the ability to safely bend and rotate the trunk. It conditions the muscles of the trunk, legs, and shoulders (Figure 8-6).
Starting Position: Straddle stance with arms sideward, palms facing down, fingers and thumbs extended and joined.
Cadence: SLOW
  1. Bend the hips and knees while rotating to the left. Reach down and touch the outside of the left foot with the right hand and look toward the rear. The left arm is pulled rearward to maintain a straight line with the right arm.
  2. Return to the starting position.
  3. Repeat count 1 to the right.
  4. Return to the starting position.


Figure 8-6. Windmill
Check Points:
  • From the starting position, feet are straight ahead, arms parallel to the ground, hips set, and abdominals tight.
  • On counts 1 and 3, ensure that both knees bend during the rotation. Head and eyes are directed to the rear on counts 1 and 3.
Precaution: This exercise is always performed at a slow cadence.

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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