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Lunger

STEP I: Platoon, ATTENTION. AT EASE.

1. The Lunger is an eight-count exercise done at a moderate cadence.

2. At normal cadence, this exercise will look as follows.

3. The Lunger. Start position, MOVE.

4. In Cadence, EXERCISE.

5. 1-2-3-4-5-6-7-1, 1-2-3-4-5-6-7-2, 1-2-3-4-5-6-7-HALT.

6. Position of attention, MOVE

STEP II: Platoon, ATTENTION.

7. The Lunger.

8. I will explain the start position to you.

9. The start position is the position of attention.

10. Start position, MOVE.

11. By-the-numbers.

12. On count one, lunge diagonally forward to the left by stepping in that direction with the left foot, placing the left knee over the left foot. At the same time, place the arms sideward at shoulder level, the palms up, and the head and shoulders squarely to the front. Ready, ONE.

13. On count two, bend slowly forward and downward over the left thigh, and wrap the arms around the thigh, hands grasping the opposite arms above the elbows. Ready, TWO.

14. On count three, return to the position of count one. Ready, THREE.

15. On count four, return to the start position. Ready, FOUR.

16. On count five, lunge diagonally forward to the right by stepping in that direction with the right foot, placing the right knee over the right foot. At the same time, place the arms sideward at shoulder level, the palms up, and the head and shoulders squarely to the front. Ready, FIVE.

17. On count six, bend slowly forward and downward over the right thigh, and wrap the arms around the thigh, hands grasping the opposite arms above the elbows. Ready, SIX.

18. On count seven, return to the position of count five. Ready, SEVEN.

19. On count four, return to the start position. Ready, EIGHT.

20. Without the numbers. Position of attention, MOVE. ATEASE.

STEP III: Platoon, ATTENTION.

21. At Normal Cadence. The Lunger.

22. In Cadence, EXERCISE.

23. 1-2-3-4-5-6-7-1, 1-2-3-4-5-6-7-2, 1-2-3-4-5-6-7-3, 1-2-3-4-5-6-7-4, 1-2-3-4-5-6-7- HALT.

24. Position of attention, MOVE. AT EASE.

25. What are your questions pertaining to this exercise with or without the by-the numbers method of instruction?

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