STANDARD
Purpose
The V-Up is the second exercise in Conditioning Drill 1.
This exercise develops the abdominal and hip flexor muscles for more vigorous training and combat tasks such as the leg tuck, rope traverse, and surmounting obstacles.
The figure above breaks down the movement Soldiers conduct at a moderate cadence:
Cadence
Soldier conduct the movement at a moderate cadence.
Starting Position
The starting position for the V-Up is the Supine position with arms on the ground at 45 degrees from the body, knees bent to 90 degrees.
The head is 1–2 inches off the ground.
Count
● On count 1, raise the legs and trunk at the same time into a V position, using the arms to balance.
Keep the knees straight and the head aligned with the trunk—neither bent forward nor extended backwards.
● On count 2, return under control to the starting position.
Avoid dropping the legs.
● On count 3, repeat count 1.
● On count 4, return to the count 2 position.
Check Points
● At the starting position, tighten the abdominal muscles to tilt the pelvis and the lower back toward the ground.
● On counts 1 and 3, the knees and trunk are straight with the head in line with the trunk.
● On counts 2 and 4, lower the legs to the ground in a controlled manner so as not to injure the feet.
Precautions
To protect the spine, do not jerk the legs and trunk to rise to the V-position.
V-UP (MODIFIED)
The modified V-Up replaces the second exercise in Conditioning Drill 1.
This modification decreases the range of motion and limits the use of the arm, leg, and core muscles.
Figure 5-7 breaks down the movement Soldiers conduct at a moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the modified V-Up is the Supine position with arms on the ground at 45 degrees from the body, knees bent to 90 degrees, feet flat on the ground.
The head may be on the ground or 1–2 inches off the ground.
Count
● On count 1, bend the knees, raising the legs and trunk at the same time, using the arms to balance.
Keep the head aligned with the trunk—neither bent forward nor extended backwards.
Bring the knees toward the chest.
● On count 2, return under control to the starting position, placing the feet flat on the ground with knees bent.
Avoid dropping the legs.
● On count 4, return to the count 2 position.
5-11.
Other potential modifications include the following:
● Starting position in Supine position with knees bent:
▪ On count 1, the trunk moves up.
▪ On count 2, the left leg lifts from the ground.
▪ On count 3, the left leg returns to the ground.
▪ On count 4, the trunk returns to the ground.
● Starting position is with the trunk in the Sitting position, supported by the arms:
▪ On count 1, left knee moves to the chest.
▪ On count 2, left knee returns to starting position.
▪ On count 3, right knee moves to the chest.
▪ On count 4, right knee returns to the starting position.
● Starting position is Supine position with knees bent:
▪ On count 1, left knee moves to the chest.
▪ On count 2, left knee returns to starting position.
▪ On count 3, right knee moves to the chest.
▪ On count 4, right knee returns to the starting position.