Raising and lowering the arms and legs in a supine position (hands and feet together) ► jack knife

Individual work

Lie on your back, arms and legs stretched out in extension of the body and slightly raised, hold the assault rifle by the hand guard and butt parallel to the ground (barrel/piston pointing to the side), fold your body so that the assault rifle touches the tips of your feet (or at least your shins) (raise your arms and legs upwards at the same time).

Attention:
Do not lower your legs and arms (constant tension).

Lighten:
Lower your arms and legs completely after each execution (pause); raise your arms and legs less far.

Variant:
Lower your arms in front of you and fold your body from this position.

1 assault rifle (neutralised)