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Leg Press
 
From: FM 7-22 October 2012
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STRENGTH TRAINING MACHINE DRILL, EXERCISE 1: LEG PRESS
 
Purpose: This exercise develops strength in the hip and thigh muscles (Figure 6-20 ).
 
Starting Position: Seated position with the knees bent at 90-degrees and feet flat on the foot platform. The hips, low back, shoulders, and head are firmly against the seat back with the eyes looking straight ahead. A natural arch is maintained in the lower back. Select the appropriate weight and ensure the pin is secure in the weight stack. Hands are relaxed and placed on the handgrips.
 
Cadence: SLOW
 
Count:
  1. Straighten the legs slowly until they are fully extended, not locked.
  2. Return to the starting position in a slow, controlled motion.
 

Figure 6-20. Leg press

 
 
Check Points:
  • The hips, low back, shoulders, and head are firmly against the seat back.
  • Maintain a natural arch in the lower back.
  • Exhale on count 1 and inhale on count 2.
Precautions: Do not arch the back or allow the hips to rise off the seat. Do not grip the handgrips tightly.
 
 

From: FM 7-22 October 2012 

  (Page last modified Feb 1, 2013)

 
 
 
ArmyPRT.com 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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