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
 
 
Swimmer
 
From: FM 7-22 October 2012
Print
Email
 
CONDITIONING DRILL 2, EXERCISE 4: SWIMMER
 
Purpose: This exercise strengthens the muscles of the low back and the shoulders while promoting quadrilateral coordination of the arms and legs (Figure 9-10).
 
Starting Position: The prone position with the arms extended, palms facing down, and toes pointed to the rear.
 
Cadence: SLOW
 
Count:
  1. Raise the left arm and right leg 4 to 6 inches off the ground while arching the back slightly and looking upward.
  2. Return to the starting position.
  3. Raise the right arm and left leg 4 to 6 inches off the ground, while arching the back slightly and looking upward.
  4. Return to the starting position.
 

Figure 9-10. Swimmer
 
Check Points:
  • At the starting position and throughout the exercise, maintain tightness in the abdominal and hip muscles.
  • On counts 1 and 3, raise the head slightly and look upward.
  • Keep the toes pointed throughout the exercise.
Precaution: Do not move into counts 1 and 3 with a jerking motion.
 

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
Serving or Served, you need to Stay Informed. The Veteran Newsletter is a 100% Veteran Operated monthly newsletter that lets Veterans know about Benefits, Employment and Education Opportunities. VeteranNewsletter.com