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From: FM 7-22 October 2012
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
  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) 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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