Crouch: Assume the "Cross" position of the arms and "Stride" stand, feet about eighteen inches apart. Now, keeping the head up and the neck back and back straight, bend the knees and come down slowly, not too far (Fig. 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 Attention! Balancing (On one foot--to right and left) Mark Time Mark Time on Toes Stride Stand Heels Raise Deep Breathing Hike or Outdoor Work [Illustration: STOOPING. INCORRECT POSITION, LETTING THE HEAD FALL FORWARD] Walk a mile, column of twos, keeping step. Last half-mile command men to stand up and keep their necks pressed back against their collars, chins in. FOURTH DAY Attention!