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Side Bridge
From: FM 7-22 October 2012


Lay on either side with the upper body off the ground, supported by the elbow, forearm, and fist. Cross the bottom leg in front of the top leg, keeping the feet together. The legs may also be positioned with the knees together and bent 90 degrees. Firmly press into the ground with the supporting arm, and then raise the trunk and pelvis straight upward until they form a straight line with the legs and knees. Hold this position while continuing to breathe. Switch to the other side after one minute. If he cannot hold for one minute, lower, rest briefly, then repeat until one minute has elapsed (Figure 6-7).

Figure 6-7. Side 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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