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Trunk Flexion
 
From: FM 7-22 October 2012
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STRENGTH TRAINING MACHINE DRILL, EXERCISE 11: TRUNK FLEXION
 
Purpose: This exercise develops strength in the abdominal muscles (Figure 6-52).
 
Starting Position: Seated position with the feet firmly on the ground. Select the appropriate weight and ensure the pin is secure in the weight stack. The seat is adjusted so the chest pad is located on the upper chest, below the collarbone. The elbows are shoulder-width apart and bent at 90 degrees, with hands in a closed-grip. The hips and low back are firmly against the seat back with the eyes looking straight ahead.
 
Cadence: SLOW
 
Count:
  1. Bend forward, flexing the trunk, and bringing the chest pad to the thighs.
  2. Return to the starting position.
 
 

Figure 6-52. Trunk flexion
 
 
 
Check Points:
  • Feet remain on the ground, with hips and back firmly on the bench.
  • Keep the head and neck in a neutral position.
  • Exhale on count 1 and inhale on count 2.
Precautions: Do not jerk into position or allow the hips to rise off the seat.
 

From: FM 7-22 October 2012 

  (Page last modified Feb 1, 2013)

 
 
 
ArmyPRT.com 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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