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The Rower

Conditioning Drill 1, Exercise 4, The Rower

“Demonstrator, POST. I will use the by-the-numbers method of instruction. Exercise 4 of Conditioning Drill 1 is The Rower.” (The demonstrator responds, “The Rower.”) “This is a four-count exercise that is always performed at a MODERATE cadence. The Starting Position is the supine position with arms overhead with palms facing inward, feet together and pointing upward. The chin is tucked and the head is 1-2 inches above the ground. Starting position, MOVE.” (Demonstrator moves into the starting position.)

“On the command of execution, EXERCISE of In cadence, EXERCISE, this being count one, sit up while swinging arms forward and bending at the hip and knees. At the end of the motion, arms will be parallel to the ground, palms facing inward, feet together and flat on the ground close to the buttocks. By-the-numbers,” (demonstrator responds, “By-the-numbers”), “In cadence.” (Demonstrator responds “In cadence.”) “EXERCISE.” (Demonstrator performs count one.)

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

“On count three, repeat count one. Ready, THREE.” (Demonstrator performs count three.)

“On count four, return to the starting position and sound off with the number of repetitions performed. 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 Rower.” (Demonstrator responds, “The Rower.”) “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 4 of Conditioning Drill 1, The Rower when executed in cadence or by-the-numbers?” (Clarify all questions.)

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

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