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 10: PUSH-UP Purpose: This exercise strengthens the muscles of the chest, shoulders, arms, and trunk (Figure 6-79). Starting Position: Front leaning rest position. Cadence: MODERATE Count: Check Points: Precautions: N/A Variation: Soldiers should assume the six-point stance on their knees when unable to perform repetitions correctly to cadence (Figure 6-80).
RECOVERY DRILL, EXERCISE 2: REAR LUNGE Purpose: This exercise develops mobility of the hip flexors and trunk muscles (Figure 6-96). Starting Position: Straddle stance, hands on hips. Position 1: On the command, “Ready, STRETCH,” take an exaggerated step backward with the left leg, touching down with the ball of the foot. This is the same position as count 1 …
STRENGTH TRAINING MACHINE DRILL, EXERCISE 7: LAT PULL-DOWN Purpose: This exercise develops strength in the arm and back muscles (Figure 6-39). Starting Position: Select the appropriate weight and ensure the pin is secure in the weight stack before assuming the starting position. Sit erect and adjust the roller pad so it is firm against the upper thigh …
CONDITIONING DRILL 1, EXERCISE 2: V-UP Purpose: This exercise develops the abdominal and hip flexor muscles while enhancing balance (Figure 6-85). Starting Position: Supine, arms on ground 45-degrees to the side, palms down with fingers spread. The chin is tucked and the head is 1-2 inches off the ground. Cadence: MODERATE Count: Figure 6-85. V-up Check Points: Precautions: To protect …
PREPARATION DRILL, MODIFIED EXERCISE 9: MODIFIED BENT-LEG BODY TWIST The starting position for this exercise is the supine position with the arms sideward or at 45 degrees to the body (according to profile limitations). Palms should face downward and knees bent at 90 degrees, with the feet flat on the floor. The head may be on …
RECOVERY DRILL, MODIFIED EXERCISE 1: MODIFIED OVERHEAD ARM PULL The instructor may modify this exercise by decreasing the range of motion. The Soldier reaches overhead and then grasps the wrist with the opposite hand instead of the elbow (Figure 6-95). Another modification is to pull the arm across the front of the chest.
STRENGTH TRAINING MACHINE DRILL, MODIFIED EXERCISE 1A: MODIFIED LEG PRESS This exercise (Figure 6-21) is performed the same as the leg press. However, the range of motion is much less. As the Soldier’s condition improves, the range of motion may gradually increase until the exercise is performed to standard. The resistance should not be increased until …
STRENGTH TRAINING MACHINE DRILL, MODIFIED EXERCISE 2A: MODIFIED LEG CURL (SEATED) This exercise (Figure 6-24) is performed the same as the leg curl; however, the range of motion is much less. As the Soldier’s condition improves, the range of motion may gradually increase until the exercise is performed to standard. The resistance should not be increased …
CONDITIONING DRILL 1, MODIFIED EXERCISE 4: MODIFIED LEG-TUCK AND TWIST Starting Position: The starting position for this exercise is the seated position with the arms sideward or at 45 degrees to the body (according to profile limitations). Place the palms down and bend the knees 90 degrees. Keep the feet flat on the floor. Assume the starting …