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"Y" Squat
From: FM 7-22 October 2012
Purpose: This exercise develops strength, endurance, and mobility of the lower back and lower extremities (Figure 9-12).
Starting Position: Straddle stance with shoulder blades pulled rearward with arms overhead and palms inward.
Cadence: SLOW
  1. Squat with arms overhead (forming a "Y") without allowing the back to round.
  2. Return to the starting position by tightening the buttocks and driving upward.
  3. Repeat count 1.
  4. Return to the starting position.

Figure 9-12. "Y" squat


Check Points:
  • During count 1, lower the body as far as possible without rounding the back, keeping the shoulders drawn rearward, arms forming a "Y" overhead.
  • Tighten the buttocks and drive the trunk upward to return to the starting position.
  • Heels remain on the ground throughout the exercise.
Precaution: N/A

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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