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V-Up
 
From: FM 7-22 October 2012
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CONDITIONING DRILL 1, EXERCISE 2: V-UP
 
Purpose: This exercise develops the abdominal and hip flexor muscles while enhancing balance (Figure 6-85).
 
Starting Position: Supine, arms on ground 45-degrees to the side, palms down with fingers spread. The chin is tucked and the head is 1-2 inches off the ground.
 
Cadence: MODERATE
 
Count:
  1. Raise straight legs and trunk to form a V-position, using arms as needed.
  2. Return to the starting position.
  3. Repeat count 1.
  4. Return to the starting position.
 
 

Figure 6-85. V-up
 
 
 
Check Points:
  • At the starting position, tighten the abdominal muscles to tilt the pelvis and the lower back toward the ground.
  • On counts 1 and 3, the knees and trunk are straight with the head aligned with the trunk.
  • On counts 2 and 4, lower the legs to the ground in a controlled manner so as not to injure the feet.
Precautions: To protect the spine, do not jerk the legs and trunk to rise to the V-position.
 

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 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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