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Modified Extend and Flex
From: FM 7-22 October 2012


The instructor may modify this exercise by using a standing (Figure 6-99) or prone position. The Soldier may assume the starting position for the extend and flex using the prone position. To do so, the Soldier steps back into the front leaning rest position (Figure 6-100) instead of performing a squat thrust. In the postprofile period, range of motion for some exercises may still be limited. Soldiers may modify the extend position by raising up their forearms instead of their hands or by laying prone with the arms alongside the body, palms up (Figure 6-101). Over time, the Soldier gradually increases the range of motion and works toward the standard execution of each exercise.


Figure 6-99. Modified extend and flex (standing)



Figure 6-100. Stepping into the modified extend and flex (prone)



Figure 6-101. Modified extend and flex (prone) starting position


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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