repeat eight to ten times. The arms are thrust forward, then relaxed and swung sideward, then forward and finally brought back to position, pressing elbows well to the rear; execute moderately fast; exhale on the first and third and inhale on the second and fourth counts.

1. Hop to side straddle and swing arms over head laterally and recover position of attention. Two counts; repeat eight to ten times. The distance between the legs is about 30 inches; in alighting the toes come in contact with the ground first and knees are bent slightly; trunk and head erect; arms extended; execute moderately fast; breathe naturally. Breathing exercise, as in first lesson.

TRAINED SOLDIERS' INSTRUCTIONS

FIRST SERIES

200. 1. Stretch arms forward, sideward, forward, and down. Four counts; repeat six to eight times. The arms, stretched to their utmost, are raised forward horizontally, then moved sideward, knuckles down; in returning and lowering the arms the muscles are relaxed; trunk and head erect; execute first two motions slowly; second two moderately fast; inhale on first and second and exhale on third and fourth counts.

1. Hands on shoulders, 2. PLACE; 3. Half bend trunk forward and extend arms sideward. Two counts; repeat six to eight times. The trunk is bent and arms are extended forcibly; in the recovery the elbows are forced back and the chest raised; execute slowly; exhale on first, inhale on second count.

The

1. Hands on hips, 2. PLACE; 3. Full bend knees and extend arms sideward. Two counts; repeat six to eight times. knees are bent and arms extended sideward forcibly; execute moderately slowly; breathe naturally.

1. Arms sideward, 2. RAISE; 3. Roll shoulders and arms forward and back. Two counts; repeat six to ten times. The arms are rotated and the shoulders rolled forward and backward as far as possible; execute slowly; exhale on first and inhale and raise chest on second count.

1. Hands on shoulders, 2. PLACE; 3. Twist trunk sideward right, or left, and extend arms sideward. Two counts; repeat six to eight times. The trunk is twisted; execute moderately fast; inhale on the first and exhale on the second count.

1. Raise arms and right or left leg forward, move arms sideward and leg backward; move arms and leg forward and

recover. Four counts; repeat eight to ten times. On the first count the arms and leg are raised forward, arms horizontal, leg extended, toes depressed, foot at height of knee; on the second count the arms are moved smartly to side horizontal and the leg is moved backward, knee and toes extended; at three the first position is assumed and at four the position of attention; execute moderately fast; inhale on first two and exhale on last two counts.

1. Forearms vertically, 2. RAISE; 3. Extend arms upward and raise on toes; resume vertical position; and recover position of attention. Four counts; repeat eight to ten times. The forearms are raised vertically at one; at two they are extended upward and the body is raised on toes; at three the first position is assumed and at four the position of attention; execute briskly; inhale on first two and exhale on last two counts.

Breathing exercise.

SECOND SERIES

201. Repeat first series.

1. Arms to thrust, 2. RAISE; 3. Thrust arms upward, swing downward and backward, swing upward and recover. Four counts; repeat six to ten times. The arms are thrust upward forcibly at one; at two the arms, relaxed, are swung downward to the front and back as far as possible; at three they are swung upward, and at four the position of attention is resumed: trunk and head erect; knees extended; execute moderately fast; inhale on first three and exhale on last count.

1. Hands on shoulders, 2. PLACE; 3. Bend trunk backward and extend arms sideward, knuckles up. Two counts; repeat six to eight times. The trunk is bent backward and the arms, knuckles down, are extended to the side horizontal; head fixed; knees extended; feet firm; execute slowly; inhale on first and exhale on second count.

knuckles down, to side circle arms backward. The knees, bent to the

1. Full bend knees and raise arms, horizontal. 2. BEND; 3. Rock, and Two counts; repeat six to ten times. squatting position, are slightly extended and flexed as in exercise 4, sixth lesson, recruit instruction, and the arms are circled backward in circles of about 12 inches; head and trunk erect; arms extended; execute moderately fast; breathe naturally.

1. Hands on hips, 2. PLACE; 3. Circle trunk right, or left. Six counts; repeat four to six times. The trunk is half bent forward at one; at two it is moved to the right side bend posi

tion; at three to the back bend; at four to the left bend; at five to the front bend position and raised at six; knees extended; feet firm; head fixed; execute slowly; exhale on first; inhale on second; hold breath on third and fourth; exhale on fifth and inhale on sixth count.

1. Hands on hips, 2. PLACE; 3. Swing right and left leg forward, breast high, and extend right and left arm forward horizontally, alternating right and left. Four counts; alternating right and left. The right leg, knee extended, is swung forward high enough to come in contact with the hand; supporting leg extended; body inclined as little as possible; execute moderately fast; breathe naturally.

1. Leaning rest in four counts. Repeat six to eight times. At one knees are bent to squatting position, hands on the ground between knees; at two the legs are extended backward to the leaning rest; at three the first position is resumed; and at four the position of attention; hands should be directly under shoulders; back arched; knees straight; head fixed; execute moderately fast; breathe naturally.

Breathing exercise.

THIRD SERIES

202. Repeat second series.

1. Stretch arms forward, sideward, upward, sideward, forward, and down. Six counts; repeat six to ten times. First five counts arms are extended as much as possible; in the last they are relaxed; execute slowly; inhale on first three counts and exhale on last three.

1. Half bend trunk forward and rotate arms inward; raise and bend trunk backward, raising and rotating arms backward, palms up; resume first position and recover. Four counts; repeat four to eight times. In the first position the body and arms are relaxed; in the second the body and arms are tense; the third position is the same as the first, and at four the position of attention is resumed; execute slowly; exhale on first and third and inhale on second and fourth counts.

1. Hands on hips, 2. PLACE; 3. Rise on toes, bend knees to squatting position; extend knees and recover. Four counts; repeat six to eight times. The body is raised on toes slowly at one; at two the knees are bent slowly to squatting position; at three they are extended slowly and at four the starting position is resumed; execute slowly; breathe naturally.

1. Hop to side straddle position, hands on hips, bend trunk forward and extend arms downward, fingers touching ground;

resume straddle with hands on hips and hop to attention. Four counts; repeat six to eight times. Execute moderately fast; breathe naturally.

1. Arms to thrust, 2. RAISE; 3. Thrust arms forward; swing right (left) arm up, left (right) down; swing to front horizontal and recover. Four counts, or alternating in eight counts; repeat eight to ten times. The thrust and recovery are forcible, the swings brisk but relaxed; execute moderately fast; exhale on first and third counts and inhale on second and fourth.

1. Step position forward right, or left, and raise arms to front horizontal; lunge forward and swing arms to side horizontal; resume first position and recover position of attention. Four counts; repeat six to ten times. The right foot, knee extended and toes depressed, is moved forward once its length, the toes resting on the ground lightly, the weight resting on the left leg, and the arms are raised to the front horizontal at one; at two the right foot is advanced and planted smartly, the distance between heels being about 3-foot lengths, and the arms are swung to side horizontal; right knee is well bent, left extended; trunk and head erect; at three the first position, and at four the position of attention are resumed; execute moderately fast; exhale on first and third and inhale on second and fourth counts. Breathing exercise.

FOURTH SERIES

203. Repeat third series.

1. Hands on shoulders, 2. PLACE; 3. Extend arms upward; swing arms downward laterally, upward laterally, and recover starting position. Four counts; repeat six to ten times. The first and fourth motions are energetic; the second and third relaxed; execute moderately fast; inhale on first and third counts and exhale on second and fourth.

1. To side straddle with arms overhead, 2. HOP; 3. Bend trunk forward and back and swing arms downward and upward. Two counts; repeat six to eight times. Being in the straddle position, the body is bent forward as far as possible and the arms are swung between the legs; the arms are then swung upward and the body bent backward; knees extended; execute moderately fast; exhale on first and inhale on second count.

་

1. Arms to thrust, 2. RAISE; 3. Thrust arms sideward and lunge sideward right and left alternately. Four counts; repeat eight to ten times. The starting position is resumed at two and four; the distance of the lunge is three times the length of

the feet; supporting leg extended; head and trunk erect; execute moderately fast; inhale on first and third and exhale on second and fourth counts.

1. Hands on shoulders, 2. PLACE; 3. Bend trunk sideward right and extend left arm obliquely upward and right obliquely downward; swing trunk sideward left and right and recover. Four counts; repeat six to eight times. The trunk is bent to the right, the left arm, palm down, is extended obliquely upward and the right arm obliquely downward, at one; at two the body is bent to the left; at three to the right; and at four the starting position is resumed; arms extended; knees straight; head fixed; execute moderately fast; breathe naturally.

1. To squatting position, hands on ground, 2. BEND; 3. Extend right and left legs backward, alternately. Four counts; repeat six to ten times. The squatting position is the starting position; from there the right and left legs are extended backward and brought back to the squatting position again; execute moderately fast; breathe naturally.

1. Hands on shoulders, 2. PLACE; 3. Extend arms sideward and swing right and left legs sideward, alternately. Four counts; repeat eight to ten times. The legs are extended and swung loosely to the side as high as possible, arms being extended with each leg movement; execute moderately fast; inhale on one and three and exhale on two and four.

Breathing exercise.

FIFTH SERIES

204. This series is composed of three groups, each group containing four exercises, and together they form a combination which can be adapted to music. Each exercise is composed of four movements and should be repeated four times, twice to the right and twice to the left alternately, except the last, which is repeated in the same direction. The third position always corresponds to the first, and the fourth to the position of attention. When performed to music it is advisable to employ "two-four" time, allowing two beats to every movement, or four measures to an exercise, the action occurring on the first beat and a pause in position during the second beat. If this is done and the tempo is made to suit the movements, it will be possible to execute the exercises with precision and vigor, and slurring a movement for the sake of keeping time will be eliminated. Every group should be preceded by an introduction of four measures.

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