The Weighted Trunk Flexion develops strength in the abdominal muscles to support trunk movement when the Soldier is wearing full uniform and protective equipment.
Figure 14-24 shows the exercise as it would be conducted by an individual Soldier:
Starting Position
The starting position for the Weighted Trunk Flexion is the Supine position with knees bent to 90 degrees and feet on the ground.
Feet are unanchored.
Hold a dumbbell or plate in each hand, resting on the front of the chest.
Movement
From the starting position, raise the trunk up into a sitting position without shifting the feet and leg position.
After a brief pause, reverse the movement to return under control to the starting position.
Check Points
● Always use a weight that can be controlled throughout the range of motion.
● Use a lighter weight to improve control if necessary.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.