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Single-Leg Over
 
From: FM 7-22 October 2012
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HIP STABILITY DRILL, EXERCISE 5: SINGLE-LEG OVER
 
(20-30 seconds on each side)
 
Purpose: This exercise develops flexibility of the hips and lower back muscles (Figure 6-14).
 
Starting Position 1: Supine position with arms sideward, palms down, and head on the ground.
 
Movement: On the command, “Ready, STRETCH,” turn the body to 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. On the command, “Starting Position, MOVE,” assume the starting position. On the command, “Change Position, Ready, STRETCH,” turn the body to left, bend the right knee to 90-degrees over the left leg and 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,” assume the starting position.
 

Figure 6-14. 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 Exercise Position 1, keep the left shoulder, arm, and hand on the ground.
  • In Exercise Position 2, keep the right shoulder, arm, and hand on the ground.
  • Head remains on the ground throughout the exercise.
Precaution: N/A
 

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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