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Back Bridge
From: FM 7-22 October 2012


Lying on the back with knees bent at 90 degrees, arms extended sideward at 45 degrees, with head and feet on the marching surface, perform the drawing-in maneuver. Once the abdominal contraction is established, raise the hips off of the ground until the trunk and thighs form a generally straight line. The spine must not arch to achieve this position. With the buttocks still up, straighten the left leg until it aligns with the trunk and thigh. Don’t let the trunk and pelvis sag on the unsupported side. Hold five seconds, and then switch to the other leg. Repeat for one minute. If the spine begins to sag, arch, or tilt, lower to the starting position, rest for 3 to 5 seconds, then, try again (Figure 6-8). The goal is to maintain the back bridge position for 60 seconds alternating leg raises as needed.

Figure 6-8. Back bridge


From: FM 7-22 October 2012 

  (Page last modified Feb 1, 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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