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Leg-Tuck and Twist
 
From: FM 7-22 October 2012
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CONDITIONING DRILL 1, EXERCISE 4: LEG-TUCK AND TWIST
 
Purpose: This exercise develops trunk strength and mobility while enhancing balance (Figure 6-89).
 
Starting Position: Seated with trunk straight but leaning backward 45 degrees, arms straight and hands on ground 45 degrees to the rear, palms down. Legs are straight, extended to the front and 8-12 inches off the ground.
 
Cadence: MODERATE
 
Count:
  1. Raise the legs while rotating on to the left buttock and draw the knees toward the left shoulder.
  2. Return to the starting position.
  3. Repeat count 1 in the opposite direction.
  4. Return to the starting position.
 

Figure 6-89. Leg-tuck and twist
 
 
 
Check Points:
  • At the starting position, tighten the abdominals to stabilize the trunk.
  • On all counts, keep the feet and knees together.
  • On counts 1 and 3, keep the head and trunk still as the legs move.
  • On counts 1 and 3, tuck (bend) the legs and align them diagonal to the trunk.
Precautions: To protect the back on counts 1 and 3, do not jerk the legs and trunk to achieve the end position.
 

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 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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