Army PRT Information at ArmyPRT.com
We provide the easiest way to get all the information you need about the U.S. Army PRT Program - ArmyPRT.com
 
 
Supine Bicycle
 
From: FM 7-22 October 2012
Print
Email
 Discuss
 
CONDITIONING DRILL 2, EXERCISE 2: SUPINE BICYCLE
 
Purpose: This exercise strengthens the muscles of the abdomen and controls the rotation of the trunk (Figure 9-8).
 
Starting Position: Supine position with the fingers interlaced, hands on top of the head. Hips, knees, and ankles are flexed at 90 degrees and lower legs are parallel to the ground. The head is off the ground.
 
Cadence: SLOW
 
Count:
  1. Bring the left knee toward the chest while flexing and rotating the trunk to the left, attempting to touch the right elbow with the left thigh. As the left knee rises, the right leg extends.
  2. Return to the starting position.
  3. Bring the right knee toward the chest while flexing and rotating the trunk to the right, attempting to touch the left elbow with the right thigh. As the right knee rises, the left leg extends.
  4. Return to the starting position.
 

Figure 9-8. Supine bicycle

 

Check Points:

  • At the starting position ensure that the hands are on top of the head, not behind the neck.
  • Maintain tightness of the abdominals throughout the exercise.
  • On counts 1 and 3, attempt to fully extend one leg while bringing the knee of the other to the elbow.

Precaution: On counts 1 and 3, do not jerk the neck or arch the back to assume the up 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
     
   
PRT Related News
PRT Downloads
 
FM 7-22 PDF PRT iPhone App
Quick Ref Guide All Downloads
 Suspension Trainer Information and videos
 Find us at facebook.com/armyprt
Recent Downloads
PRT News
Connect and share knowledge with over 13,000 NCOs in the NCO Corps professional community for non commissioned officers. NCOcorps.com