Supine Bicycle
STEP I: Platoon, ATTENTION. AT EASE
1. The Supine Bicycle is a four-count exercise done at a slow cadence.
2. At normal cadence, this exercise will look as follows.
3. The Supine Bicycle, Start position, MOVE.
4. In Cadence, EXERCISE.
5. 1-2-3-1, 1-2-3-2, 1-2-3-HALT.
6. Position of attention, MOVE.
STEP II: Platoon, ATTENTION.
7. The Supine Bicycle.
8. I will explain the start position to you.
9. On the command of execution MOVE, of Start position, MOVE, assume a supine position with the hips and knees flexed. Place the palms directly on top of the head with the fingers interlaced.
10. Start position, MOVE.
11. By-the-numbers.
12. On count one, bring the left knee upward while curling the trunk upward, and touching the right elbow to the left knee. Ready, ONE.
13. On count two, bring the right knee upward while curling the trunk upward, and touching the left elbow to the right knee. Ready, TWO.
14. On count three, repeat action of count one. Ready, THREE.
15. On count four, repeat action of count two. Ready, FOUR.
16. NOTE: On the last repetition, return to the start position.
17. Without the numbers. Position of attention, MOVE. AT EASE.
STEP III: Platoon, ATTENTION.
18. At Normal Cadence. The Supine Bicycle.
19. Start position, MOVE.
20. In Cadence, EXERCISE.
21. 1-2-3-1, 1 2-3-2, 1-2-3-3, 1-2-3-4, 1-2-3- HALT.
22. Position of attention, MOVE. AT EASE.
23. What are your questions pertaining to this exercise with or without the by-the numbers method of instruction?
