The single arm lat pulldown is a strength training exercise that isolates and targets the latissimus dorsi muscle, which is the large muscle in your back. The lat pulldown is a staple latissimus dorsi exercise that targets your “lats.” The single arm lat pull-down lets you focus on activating one lat at a time, improving …
A single leg push up is a variation of the standard push-up that involves lifting one leg off the ground while performing the exercise. Army PRT Single Leg Push Up The Single Leg Push Up is the last conditioning exercise workout in CD1. Purpose: Starting Position: Cadence: Count: Check Points: Precautions: How to Perform a …
The Single Leg Prone Hamstring Curl is a strength training workout exercise that targets the hamstring muscles in the back of the thigh. Prone single-leg curl is one of the most effective workouts that target lower body muscles. It focuses on the glutes and hamstrings. This exercise is a unilateral exercise, given it is performed …
The single arm bicep curl is an exercise that primarily targets the biceps brachii muscle, which is located in the upper arm. This exercise also works on other secondary muscles, such as the muscles of the forearm and the brachialis, which is a muscle that lies underneath the biceps brachii. The single-arm bicep curl is …
STRENGTH TRAINING MACHINE DRILL, MODIFIED EXERCISE 11: MODIFIED TRUNK FLEXION Physical profiles may limit the range of motion at which Soldiers are able to safely perform trunk flexion exercises. The weight load should be low and the range of motion of the movements should be within the comfort zone of the Soldier (Figure 6-53). Gradually increase …
STRENGTH TRAINING MACHINE DRILL, MODIFIED EXERCISE 2B: SINGLE-LEG CURL (SEATED) This exercise (Figure 6-25) is performed much like the leg curl, using only one leg at a time. The range of motion and resistance is decreased for the injured leg. As the Soldier’s condition improves, the range of motion may gradually increase until the exercise …
STRENGTH TRAINING MACHINE DRILL, EXERCISE 2: LEG CURL Purpose: This exercise develops strength in the back of the upper leg muscles (Figure 6-23 ). Starting Position: Seated position, knees aligned with the center axis of the machine. The lower leg pad is adjusted to contact the lower legs just above the ankle, allowing the lower leg to be …
STRENGTH TRAINING MACHINE DRILL, EXERCISE 12: TRUNK EXTENSION Purpose: This exercise develops strength in the low back muscles (Figure 6-54). Starting Position: Sit in the machine, leaning slightly forward, with the back firmly against the padded lever arm. Select the appropriate weight and ensure the pin is secure in the weight stack. The hands grip the support bars …
STRENGTH TRAINING MACHINE DRILL, MODIFIED EXERCISE 3A: SINGLE-LEG HEEL RAISE This exercise (Figure 6-29) is performed much like the heel raise, using only one leg at a time. The range of motion and resistance is decreased for the injured leg. As the Soldier’s condition improves, the range of motion may gradually increase until the exercise is …
PREPARATION DRILL, EXERCISE 9: BENT-LEG BODY TWIST Purpose: This exercise strengthens trunk muscles and promotes control of trunk rotation (Figure 6-76). Starting Position: Supine position with the hips and knees bent to 90 degrees, arms sideward, palms down with fingers spread. Knees and feet are together, and head is raised two or three inches off the ground with …