Exercise 1: Bend and Reach

Question 1

PURPOSE

Answer 1

Develops the ability to squat and reach through the legs. It also serves to prepare the spine and extremities for more rigorous movements, moving the hips and spine through full flexion.

(NOTE) To protect the back, move into the Count 1 position in a slow, controlled manner. Do not bounce into or out of this position in a ballistic manner, as this may place an excessive load on the back.

Question 2

STARTING POSITION

Answer 2

Straddle stance, arms overhead, palms facing inward, fingers and thumbs extended and joined.

Question 3

CHECKPOINTS

Answer 3

• From the starting position, ensure that Soldiers have their hips set, their abdominals tight, and their arms fully extended overhead
• The neck flexes to allow the gaze to the rear, This brings the head in line with the bend of the trunk.
• The heels remain flat on the ground.
• On Counts 2 & 4, do not go past the starting position.

Question 4

CADENCE

Answer 4

Slow