PURPOSE
The Supine Bicycle is the second exercise in Conditioning Drill 2.
This exercise strengthens the muscles of the abdomen and controls the rotation of the trunk.
Hand placement and controlled movement make this a safe way to develop strength and endurance for more vigorous training, testing, and combat tasks.
Figure above breaks down the movement when conducted in a formation at a slow cadence.
CADENCE
Slow cadence
STARTING POSITION
The starting position for the Supine Bicycle is the Supine position with hands resting on top of the head—not the back of the head—and knees and hips bent to 90 degrees.
The head will be 2–4 inches off the ground.
COUNT
● On count 1, bring the left knee toward the chest while flexing and rotating the trunk to the left.
Attempt to touch the right elbow with the right thigh.
At the same time, extend the right knee to straighten the right leg.
● On count 2, return under control to the starting position.
There is a pause in this movement on count 2—it is not a continuous movement to the opposite side.
● On count 3, repeat count 1 to the opposite side.
● On count 4, return to the starting position.
REPETITIONS
Complete 5–10 repetitions.
CHECK POINTS:
● At the starting position ensure that the hands are on top of the head, not behind the neck.
● Maintain tightness of the abdominals throughout the exercise.
PRECAUTION:
On Counts 1 and 3, do not jerk the neck or arch the back to assume the up position.