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The Squat Bender

Conditioning Drill 1, Exercise 5, The Squat Bender

“Demonstrator, POST. I will use the by-the-numbers method of instruction. Exercise 5 of Conditioning Drill 1 is The Squat Bender.” (The demonstrator responds, “The Squat Bender.”) “This is a four-count exercise that is always performed at a MODERATE cadence. The Starting Position is the straddle stance with hands on hips. Starting position, MOVE.” (Demonstrator moves into the starting position.)

“On the command of execution, EXERCISE of In cadence, EXERCISE, this being count one, squat down until the thighs are parallel to the ground while simultaneously extending the arms forward. Ensure the arms are parallel to the ground and the palms are facing inward with the fingers extended and joined. By-the-numbers,” (demonstrator responds, “By-the-numbers”), “In cadence.” (Demonstrator responds “In cadence.”) “EXERCISE.” (Demonstrator performs count one.)

“On count two, recover to the starting position. Ready, TWO.” (Demonstrator performs count two.)

“On count three, lean slightly forward at the waist with the head up, and attempt to touch the ground with the extended fingers while keeping the palms facing inward ensuring that the heels remain in contact with the ground. Ready, THREE.” (Demonstrator performs count three.)

“On count four, return to the starting position and sound off with the number of repetitions performed. On the last repetition, stop at the starting position. Ready, FOUR.” (The demonstrator performs count four and states, “ONE.”)

Position of attention, MOVE.” (Demonstrator assumes the position of attention.)

“I will lead the demonstrator through three repetitions at a MODERATE cadence. The commands and movements are as follows: The Squat Bender.” (Demonstrator responds, “The Squat Bender.”) “Starting position, MOVE. (Demonstrator moves into the starting position.) “Without-the-numbers” (demonstrator responds, “Without-the-numbers.”) In cadence, (demonstrator responds, In cadence.”) “EXERCISE, One, Two, Three.” (Demonstrator states, “ONE.”) The PT leader will raise the inflection of his voice while counting out the movements of the third repetition and the demonstrator states, HALT upon returning to the starting position.

“Position of attention, MOVE. (Demonstrator assumes the position of attention.) “AT EASE.” (Demonstrator stands at ease.)

“What are your questions pertaining to Exercise 5 of Conditioning Drill1, The Squat Bender when executed in cadence or by-the-numbers?” (Clarify all questions.)

Demonstrator, ATTENTION. You will be my assistant instructor. FALL OUT.”