PURPOSE
The 8-Count Step-Up is the fourth exercise in the Strength Training Circuit.
Figure 13-4 shows the exercise as a Soldier conducts it for one minute at station 1 of the Strength Training Circuit:
STARTING POSITION
The starting position for the 8-Count Step-Up is the Straddle Stance position.
Hold the kettlebells at the sides with a neutral grip.
COUNT
● On count 1, step up on to a 12- to 18-inch step with the left foot, keeping the kettlebells at the sides of the body.
● On count 2, step up with the right foot.
● On count 3, step down with the left foot.
● On count 4, step down with the right foot.
● On count 5, step up with the right foot, keeping the kettlebells at the sides of the body.
● On count 6, step up with the left foot,
● On count 7, step down with the right foot.
● On count 8, step down with the left foot.
REPETITIONS
● Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.
CHECK POINTS:
● On counts 1, 3, 5 and 7, keep the forward knee directly over the ball of the forward foot.
● On counts 1, 3, 5 and 7, lean the trunk slightly forward.
● On counts 1, 3, 5 and 7, push off vigorously with the forward leg without jerking the trunk backward.
PRECAUTIONS:
Do not allow the forward knee to go beyond the toes of the forward foot or waiver from side to side.
Do not jerk the trunk rearward to return to the starting position.