ig. 16), until fully accustomed to it, and up again. Repeat this five
times. (See Fig. 10, Chapter XII.)

[Illustration: FIG. 16.--"CROUCH," SHOWING ERECT POSITION OF BODY AND
BACK]

No. 6. Attention!

Heel-raising: Lift the heels from the floor, maintain the position on
the toes for a second, then back onto the heels once more. Repeat some
ten times, then take the "Stride" stand and repeat ten times in this
position.

No. 7. Attention!

Wing-work: Raise the arms to the "Cross." Then lift arms straight over
head, inhaling; then, bending body forward and keeping the neck
straight, swing the arms backward at the shoulder, exhaling, and come
forward until the body is about level with the waist; then up again
(Fig. 17). Picture the arms as looking like a bird's wings. Repeat this
five times in each direction. (See Figs. 15, 15a, Chapter XIII.) Final
deep breathing, with arm lifting as before.

[Illustration: FIG. 17.--"WING" POSITION, ALSO BACK POSITION OF "CURL."
FACE SHOULD, HOWEVER, BE TURNED UP]

FOOTNOTES:

[Footnote 1: This is the same movement as in the ordinary "Cross"
position, except that the hands are kept clenched.]

CHAPTER VI

A TEN-DAY PROGRAM

FIRST DAY

Attention!

Hips Firm
Neck Firm
Arms Bend
Arms Cross
Arms Stretch
Arms Reach
Mark Time
Mark Time on Toes

Attention!

Stepping
Heels Raise
Deep Breathing (At "Arms Stretch")

Hike or Outdoor Work

Walk half-mile on level, each man at his own stride.

[Illustration: CORRECT POSITION OF NECK AND SHOULDERS IN ALL REACH
EXERCISES]

Walk in pairs--column of twos; the shorter men should be in front.

SECOND DAY

Attention!

Hips Firm
Neck Firm
Body Prone
Hips Firm
Stride Stand
Body Bend (Side to left and right)

Attention!

Arms Bend
Arms Cross
Balancing (On one foot--to right and left)
Arms Stretch
Mark Time
Mark Time on Toes

Attention!

Heels Raise
Stepping
Deep Breathing

Hike or Outdoor Work

Walk three-quarters of a mile, column of twos, keeping step. Starting at
command, "Forward--March!" beginning with left foot. Leader calls
"Company--Halt!" three or four times, and then "Forward--March!" again.
Leader commands occasionally, "Change Step--March!"

THIRD DAY

Attention!

Arms Bend
Arms Cross
Stride Stand
Turn Body (On hips--right and left)

Attention!

Neck Firm
Body Prone
Body Backward Bend

Attent