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8-Count Step-Up
 
From: FM 7-22 October 2012
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STRENGTH TRAINING CIRCUIT, STATION 4: 8-COUNT STEP-UP
 
Purpose: This exercise develops strength in the hips and legs and promotes trunk stability (Figure 9-38).
 
Starting Position: Straddle stance holding the kettlebells at the sides using a neutral grip.
 
Cadence: SLOW
 
Count:
  1. Step up on a 12 to 18 inch step with the left foot, keeping the kettlebells at the sides of the body.
  2. Step up with the right foot.
  3. Step down with the left foot.
  4. Step down with the right foot.
  5. Step up on a 12 to 18 inch step with the right foot, keeping the kettlebells at the sides of the body.
  6. Step up with the left foot.
  7. Step down with the right foot.
  8. Step down with the left foot and return to the starting position.
 
 
 

Figure 9-38. 8-count step-up
 
 
 
Check Points:
  • On counts 1, 3, 5 and 7, keep the forward knee directly over the ball of the forward foot.
  • On counts 1, 3, 5 and 7, lean the trunk slightly forward.
  • On counts 1, 3, 5 and 7, push off vigorously with the forward leg without jerking the trunk backward.
Precautions: Do not allow the forward knee to go beyond the toes of the forward foot or waiver from side to side. Do not jerk the trunk rearward to return to the starting position.
 
Movement to Station 5: Run.
 

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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