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Single-Leg Over
From: FM 7-22 October 2012
Purpose: This exercise develops flexibility of the hips and lower back muscles (Figure 6-105).
Starting Position: Supine position with arms sideward, palms down, feet together, and head on the ground.
Position 1:  On the command, “Ready, STRETCH,” turn the body to the right, bend the left knee to 90 degrees over the right leg, grasp the outside of the left knee with the right hand and pull toward the right. Hold this position for 20-30 seconds.
Starting Position:  On the command, "Starting Position, MOVE," assume the starting position.
Position 2:  On the command, “Change Position, Ready, STRETCH,” turn the body to the left, bend the right knee to 90 degrees over the left leg, grasp the outside of the right knee with the left hand, and pull toward the left. Hold this position for 20-30 seconds. On the command, “Starting Position, MOVE,” return to the starting position.

Figure 6-105. Single-leg over
Check Points:
  • At the starting position, the arms are directed to the sides at 90 degrees to the trunk; the fingers and thumbs are extended and joined.
  • In position 1, keep the left shoulder, arm, and hand on the ground.
  • In position 2, keep the right shoulder, arm, and hand on the ground.
  • Keep the head on the ground throughout the exercise.
Precaution: N/A

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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