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Quadraplex
 
From: FM 7-22 October 2012
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4 FOR THE CORE, EXERCISE 4: QUADRAPLEX

The starting position is on the hands and knees with the back flat. Contract the abdominal muscles as described in the bent-leg raise. Without rotating the trunk or sagging or arching the spine, straighten the left leg to the rear and the right arm to the front. Hold for at least 5 seconds, recover to the starting position if needed, then return to the quadraplex. The goal is to hold each quadraplex position (left and right) for 60 seconds each. Alternate the arm and leg movements on subsequent repetitions, repeating for one minute. The key to this exercise is controlled lowering and raising of the opposite arm and leg while keeping the rest of the body aligned and still (Figure 6-9).

 

Figure 6-9. Quadraplex

 
 

From: FM 7-22 October 2012 

  (Page last modified Feb 1, 2013)

 
 
 
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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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