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 HE-SYSTEM OF 
 'SICAL CULTURE 
 
 TAUGHT AT 
 
 THE NEW YORK STATE 
 
 REFORMATORY 
 
 ELM IRA, N. Y. 
 
 UC-NRLF 
 
 CM 
 O 
 
GIFT OF 
 
The 
 System of Physical Culture 
 
 Taught At 
 
 The New York State 
 
 Reformatory 
 
 Elmira, 
 
 N.Y. 
 
- 
 
OFFICIAL STAFF 
 New York State Reformatory 
 
 Administrative 
 
 PATRICK j. MCDONNELL, 
 
 Superintendent 
 
 FRANK L. CHRISTIAN, M. D. 
 
 Assistant Superintendent 
 
 FRED C. ALLEN Private Secretary 
 
 Clerical 
 
 IVANT. SMITH Chief Clerk 
 
 THOMAS F. MURPHY Steward 
 
 Medical 
 
 JOHN R. HARDING, M. D. 
 
 Senior Physician 
 
 C. H. TURNER, M. D. 
 
 Assistant Physician 
 
 WALTER D. TAYLOR, B. E. 
 
 Director, Physical Culture 
 
 Chaplains 
 
 REV. WILLIAM H. CHAPMAN, M. A. 
 
 Protestant Chaplain 
 
 REV. AUGUSTINE F. TEMMERMAN 
 
 Catholic Chaplain 
 
 RABBI JACOB MARCUS 
 
 Jewish Chaplain 
 
 Educational 
 
 ABRAM DEYO Director, School of Letters 
 
 Technical 
 
 EDWARD E. CLARK, M. E. 
 
 Director, School of Trades 
 
 Military 
 
 VINCENT M. MASTEN, Instructor , 
 
 Disciplinary 
 
 JAMES H. GUNDERMAN 
 
 Disciplinary Officer 
 
 Engineering 
 
 GORDON A. SHEPARDSON 
 
 Chief Engineer 
 
THE GYMNASIUM 
 
 The gymnasium is a brick structure, 140 feet in 
 length by 80 feet in width, and stands near the 
 center of the original reformatory enclosure. It con- 
 tains a large exercising hall, 100 feet long by 80 feet 
 wide; bath rooms occupying a space 60 feet long by 
 40 feet wide. These include a spray room with two 
 shower and needle baths; a plunge room having a 
 swimming pool 12 feet wide by 47 feet long and 6 
 feet deep, (with spring bDard attached,) and a dry- 
 ing room. There is also an office and a receiving 
 room, 40 feet by 20; and a dressing room, which is 
 80 feet in length by 40 feet in width. The building 
 is heated by steam, and lighted and ventilated by 
 fifty large windows. The southern exposure of the 
 building faces the enclosed lawn and parade grounds. 
 
 Extending around the four sides of the gym- 
 nasium proper, about ten feet from the floor, is a 
 padded gallery for running, one sixteenth of a mile 
 in length. The gymnasium is also furnished with 
 various apparatus such as parallel bars, chest 
 weights, vaulting horses, horizontal bars, dumb bells, 
 Indian clubs, wands, etc., etc. but, from experience, 
 we have learned that such apparatus is not so well 
 adapted to the class of boys assigned to this depart- 
 ment as is the system we here present. The floor 
 space beneath the running track will accommodate 
 about 200 pupils at a time. 
 
 The gymnasium suit consists of white duck 
 trousers, sleeveless knit shirt, leather belt and leather- 
 soled canvas slippers. A suit is furnished each pupil 
 assigned to the gymnasium. This su:t is worn only 
 during class work, and is kept in an individual com- 
 partment in the gymnasium lockers. All such apparel 
 is numbered so that each boy retains his own suit as 
 long as he stays in the gymnasium, and each boy is 
 held responsible for the condition of his individual 
 outfit. 
 
6 NEW YORK STATE REFORMATORY 
 
 There are two classes held in the gymnasium 
 each day. The morning class, which is in session 
 from 7:30 to 10 o'clock, is composed, on an average, 
 of about 100 boys; the afternoon class, which is in 
 session from 12:30 to 3 o'clock, has an attendance of 
 from 40 to 50 boys. On Saturday ai ternoons both the 
 A. M. and the P. M. classes meet in session for about 
 an hour's drill, between one and two o'clock. 
 
 Each member of the physical culture classes is 
 assigned to the gymnasium for some specific reason, 
 such as: weak chest, weak lungs, weak heart, round 
 or stooped shoulders, general physical or mental 
 debility, and other kindred defects and ailments and, 
 while all boys take the same exercises, each boy is 
 taught to make the degree of exertion to fit his own 
 powers of endurance. In support of the effective- 
 ness of this method of teaching, I could cite many 
 cases where boys, who, at the time they began the 
 class work, were unable to run once around the hall 
 without having severe pains in the region of the heart 
 or a painful shortness of breath, yet who, after a few 
 months of diligent training, could run a mile or more 
 at a fairly good rate of speed with ease and without 
 these symptoms of weakness showing at all. How- 
 ever, the individual is never allowed to go to the limit 
 of his powers each boy is taught to stop before the 
 danger point is reached. 
 
 After the members of the class have prepared 
 themselves for the exercises, they assemble on the 
 floor of the gymnasium proper and are aUoted places 
 in such a manner that will give each pupil the greatest 
 possible amount of space. At command of the class 
 leader, the piano sounds the signal for all to begin a 
 set of exercises in unison with the leader and in time 
 with the music, which is arranged to fit each exercise 
 of the set. After the ending of a set, which requires 
 from six to twenty minutes, a short rest is had and 
 
SYSTEM OF PHYSICAL CULTURE T 
 
 then another set is taken up in the same manner, 
 which is followed by another rest and then another 
 set of exercises in turn until the alloted time for the 
 session is consumed. 
 
 After each session of exercises the class is given 
 a hot shower bath, which is followed by a cold 
 plunge in the swimming pool for those boys who are 
 in a condition to go into the cold water. The work is 
 done by the class in a systematic and well established 
 manner. 
 
 The bulk of the individual instructing work is 
 performed by a corps of inmate instructors selected 
 by the director of the gymnasium for this purpose 
 and to assist in perserving order and discipline in the 
 class. This method encourages those who would be- 
 come instructors, and at the same time inculcates 
 a respect for authority in the other members of the 
 class. 
 
 In conduction with these methods of instructing, 
 the director of the gymnasium lectures to the classes 
 on physical hygiene, from large charts representing 
 the structure of our bodies; moral talks are also given 
 for the purpose of stimulating the more noble traits 
 of character in the individual members of the class; 
 and, last, but not least, the great value of time, and 
 the best method of putting it to use, is constantly 
 kept before the minds of each and every member of 
 the gymnasium. 
 
 The great ends sought in this work are: health of 
 body and mind, self-control, and an ambition, on the 
 part of each boy, to "make good", here and in his 
 after life. 
 
8 NEW YORK STATE REFORMATORY 
 
 INTRODUCTORY REMARKS 
 
 This sy stern of exercises has been largely adapted 
 from "The Ralston System of Physical Culture", and 
 is fundamentally the same as that taught at the 
 Ralston University of Expression, Washington, D. C., 
 (to which school due credit is here rendered). Many 
 changes have been effected for the purpose of fitting 
 it perfectly to the conditions and needs of institutional 
 work the great purpose being to establish a healthy 
 body within which may dwell a normal mind, that by 
 and through both a mure wholesome character may 
 be developed. 
 
 The great success attending our efforts is attested 
 by the thousands of boys, who, passing through this 
 course of training in the gymnasium, have shown the 
 prtfer and ability t3 "make gDai" in after lif 3. 
 
 All that these boys have done in self-improvement 
 you can likewise do if you only make up your mind 
 that you will, and then stick to that one resolution 
 until you have reached the goal; but, first of all, you 
 must desire self-improvement; then, to make this 
 desire effective, you must thoroughly understand the 
 course you are to pursue, and finally, you must carry 
 out such a course, through all its exacting detail, to 
 the end. 
 
 The exercises hereinafter explained are arranged 
 in such a manner that one division of the body after 
 another is brought into action until the entire struc- 
 ture has been uniformly employed. Not only are the 
 muscles developed but also the eye, by observing the 
 leader; the ear, by following the time, or counts, and, 
 finally, the will which gradually gains perfect control 
 over the actions of the mind by a regular and constant 
 shifting of the movements of the body in harmony 
 with the thoughts passing through the brain such as: 
 "How should I do this exercise?" "How many counts 
 must I do in all?" "How many have I done?" "How 
 
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SYSTEM OF PHYSICAL CULTURE 9 
 
 many must I yet do?" "What exercise follows this 
 one?" and so on throughout the entire lesson. 
 
 As the quality of the results obtained through sys- 
 tematic exercising depends largely upon the manner 
 in which the individual enters into the training an 
 exercise of the greatest worthiness losing some, if 
 not practically all, of its value through careless exe- 
 cution on the part of the individual, I feel it encum- 
 bent upon me to do all in my power to get each pupil 
 properly started in this coarse of training. 
 
 To oegin with, each set of exercises is here ar- 
 ranged with the intention that the entire set shall 
 constitute ONE EXTENSIVE EXERCISE by causing 
 a continuous change of action from the beginning to 
 the end of each set; and, with that end in view, the 
 body attitudes, or positions, which connect one exer- 
 cise with its successor, have been reduced to two in 
 number to be known hereafter as, "first" position 
 ;and "second" position, and which may be explained 
 thus: 
 
 "FIRST" POSITION: Stand erect, the legs 
 straight; the heels and knees touching; the weight 
 placed well forward on the balls of the feet; the toes 
 spread some six or eight inches apart; the chest well up 
 and held fully expanded (this act alone strengthening 
 many of the muscles in the most vitual part of the 
 body); the front walls of the abdomen raised and 
 drawn inward as much as possible (this is another 
 very important feature, for it strengthens to a great 
 < extent the muscles that help to eliminate much of the 
 effete matter of the body) ; hold the head up, the chin 
 on a level and drawn back into the neck somewhat; 
 and press the hands firmly against the waist while 
 they rest upon the hips all these being a bit exagger- 
 : ated without too much stiffness in the attitude, remem- 
 bering that this is as much of an exercise as any in 
 the regular sets: 
 
10 NEW YORK STATE REFORMATORY 
 
 "S E c o N D" P o s I T I o N: This position is exact- 
 ly the same as "first" position, with the exception 
 that the arms hang naturally from the shoulders, in- 
 stead of the hands resting upon the hips. 
 
 The careful observation of these general directions 
 and the putting of them into use with exagger- 
 ations removed while working and playing as well 
 as while exercising, will prove very beneficial to the 
 health of the individual. 
 
 Now that you have the exercising positions, you 
 are to bear in mind a few explanations as to how you 
 exercise, in order to reach the best results in the 
 quickest possible time: 
 
 The one thing that excites and develops the 
 energy no one knowing just what that energy really 
 is in the body, is an action on the part of the muscles 
 whicty we call "tension"; therefore, we should pay 
 some attention to this conditior while performing our 
 exercises a few proper tensions of the muscles, 
 especially after they are once properly developed, 
 doing more good than long-extended movement. We 
 find from experience that this tensing of the muscles 
 should take place on the strong impulse of each of the 
 most important counts of the exercise, and just 
 before this impulse the muscle should be as limp as 
 the circumstances will permit; however, I would 
 strongly advise that you avoid going to extremes in 
 these tensing acts, both as to the degree of effort put 
 forth and as to the duration of the same bearing in 
 mind that it is the conscious and pre-determined power 
 of the will over the muscles in their acts of tensing 
 and relaxing which really count the most in the end. 
 
 My space here is too limited to go further into 
 
 these matters, so I consign the book to your personal 
 
 use with the hope that you will enter into the spirit 
 
 of its teachings and reap a bountiful reward therefrom.. 
 
 WALTER D. TAYLOR, B. E. 
 
"/ ' irst Position" 
 
 Individual Instructions 
 
SYSTEM OE PHYSICAL CULTURE 11 
 
 THE RELATION OF 
 PHYSICAL CULTURE AND REFORMATION 
 
 The necessity of physical culture in the develop- 
 ment, both physical and mental, of the delinquent has 
 b?en recognized at this institution for nearly thirty 
 years. In the summer of 1886 the close relationship 
 existing between corporal conditions and mental 
 operations and conduct was recognized, and the appli- 
 cation of physical education to the reformation of 
 inmates was begun. Four years later the gymnasium 
 was built and men regularly assigned there, who had 
 been selected for this training after examination by 
 the physician. Since that time this department has 
 been in active operation and nearly fifty per cent, of 
 the men who have been sent here have received 
 physical training and treatment. 
 
 For many years we used the usual gymnasium 
 apparatus for the development of the men. While 
 this was to some extent successful, it gave in many 
 instances a more localized development than was 
 desired and tended to produce the athlete rather than 
 the uniform development that we desired. Our in- 
 tention has been always to secure a normal condition 
 of health and a uniform development of the muscles 
 without attempting to foster athleticism. With this 
 purpose in mind, some eight years ago, we changed the 
 system of exercises and used exclusively free hand 
 work without the use of any apparatus whatsoever, 
 excluding even wands, dumb bells, and clubs. While 
 this was at first in the nature of an experiment, we 
 are gratified to acknowledge that it has proven far 
 superior to the old methods. With this new system, 
 which is described in detail in this volume, we have 
 secured an excellent development of the muscles and, 
 in conjunction with this, have succeeded in securing 
 considerable improvement in those who are mentally 
 retarded. These exercises, conducted as they are 
 
12 NEW YORK STATE REFORMATORY 
 
 with music, a distinct selection for each series of ex- 
 ercises, demand the attention of both the eye and the 
 ear. The movements are executed in time with the 
 music and are repeated until the cadence is perfect. 
 This method improves co-ordination in the retarded 
 ones and secures a mental awakening that is extremely 
 gratifying. We can develop certain functions of the 
 brain by movements of parts of the body, and these 
 exercises through this channel have accomplished 
 excellent results for many of the pupils. In addition 
 to the above advantages this system as taught here 
 can be practiced by the pupil in after life without any 
 special preparation, without apparatus, without gym- 
 nasium and without an instructor. Arising in the 
 morning, he can devote five or ten minutes to this 
 work and maintain an excellent condition of body and 
 mind. Moreover, this system has not produced the 
 over-development that we frequently experienced in the 
 use of apparatus. The pupil who is over-developed 
 and "goes stale", has in many cases suffered greater 
 harm than had he never indulged in physical culture. 
 Especially is this true if he has acquired an hypertro- 
 phied heart. His muscles may become flabby and he 
 may lose his muscular development but he will not be 
 able to rid himself of this over-development, which 
 will remain a severe handicap in the future and may 
 even be a menace to his health. 
 
 Statistics gathered from many sources demon- 
 strate clearly that the delinquent is physically, men- 
 tally, and morally below par. It therefore seems 
 unnecessary to indicate that an attempt must be made 
 to correct these shortcomings before the lad can be 
 expected to hold his place in society and to maintain 
 himself in the industrial strife. Normal strength, 
 vitality, indurance, and average mentality are but the 
 rightful heritage of every bov. Unfortunately, with 
 a large proportion of the reformatory pupils, nature 
 
SYSTEM OF PHYSICAL CULTURE 13' 
 
 has dealt unfairly. It is the duty of reformative 
 institutions to correct so far as possible all physical 
 and mental defects of the inmates, and where this is 
 neglected, the authorities come far from fulfilling their 
 duties and obligations. We do not believe that the 
 correction of physical and mental defects will prevent 
 crime, yet we do believe that to have a fair chance in 
 life, a boy should be free from defects both physical 
 and mental. 
 
 In comparing the reformatory inmate with the 
 Amherst college student of twenty-one years of age r 
 the reformatory inmate is below the Amherst stu- 
 dent's average ten pounds, according to the usual life 
 insurance tables of weight proportion, to height. He 
 falls below the Amherst student of twenty one years, 
 3.3 inches in height. He is also below him, fifty- 
 six cubic inches in lung capacity. In strength of 
 chest, he falls short twenty pounds, but reaches the 
 college man in strength of legs, and is below him 
 thirty-two pounds, in strength of back. In strength 
 of arms the college man has the advantage by two 
 dips. Compared with the Wellesley college students,, 
 (women) of twenty-one, he is within one pound of 
 weight and falls short in height 1.7 inches. In. 
 lung capacity he is a trifle stronger, blowing thirteen 
 cubic inches more. In strength of chest he is only 
 nine pounds stronger and superior, naturdly, in 
 strength of back and legs. Comparing the average 
 reformatory man with the average student of twenty- 
 one years of age of Amherst and Wellesley (women) 
 colleges, it appears that in weight, lung capacity and 
 strength of chest, he more nearly approaches the 
 average of the Wellesley student, but is inferior to 
 the Amherst man in lung capacity, strength of chest 
 and back. The above comparisons are based upon 
 tables of measurements according to age prepared at 
 Amherst and Wellesley. 
 
14 NEW YORK STATE REFORMATORY 
 
 The following tables are also of interest and 
 substantiate preceding statements. 
 
 University of N. Y. State 
 
 Pennsylvania Harvaid Reformatory 
 
 Av. Height.. . 67.4 in. 67.8 in. 65 in. 
 
 Av. Weight ... 132 Ibs. 135 . 5 Ibs. 130 Ibs. 
 
 Av. Leg lift ... 540 Ibs. 485 Ibs. 310 Ibs. 
 
 Av. Grip ...... 92. 5 Ibs. 80 Ibs. 
 
 Av. Lung Cap. 250 cu. in. 232 cu. in. 185 cu. in. 
 
 It would seem that the above clearly demonstrates 
 the impaired physical condition of the delinquent. 
 Similar observations concerning the mental condition 
 of the delinquent have shown from twenty-five to 
 forty per cent, of the inmates of prisons andreforma- 
 atories are mentally defective. The following sta- 
 tistics illustrate the number considered defective in 
 different institutions: 
 
 INSTITUTION 
 
 N. Y. State Reformatory, Elmira ................. about 37 
 
 N. J. State Reformatory, Rah way ................ 33 
 
 N. Y. Reformatory for Women, Bedford .......... 37 
 
 Mass. Industrial School for Girls, Lancaster ........ 50 
 
 Maryland Ind., School for Girls, Baltimore ........ . 60 
 
 N. J. State Home for Girls, Trenton. . . ............ 33 
 
 Illinois State School for Boys, St. Charles .......... 20 
 
 The result of our system as demonstrated by its 
 effects upon these retarded inmates has been excellent. 
 Practically all of those sent to the gymnasium for 
 mental quickening have shown improvement. In 
 many instances this has been of such character as 
 would seem incredible. Some of the illustrations in 
 this volume, showing the boys before and after train- 
 ing, demonstrate in a striking manner the improve- 
 ment that has taken place. Lads who were dull, stupid 
 and apathetic, and who showed this in their facial 
 expression, after a few months of training show a 
 mental awakening that is remarkable. Of course it is 
 impossible to improve all, and the mental progress 
 and improvement made depend entirely upon 'the 
 quality of material upon which we work. We cannot 
 
SYSTEM OF PHYSICAL CULTURE 15 
 
 -give brains to those to whom nature has denied their 
 full share, but where th^re is material of such quality 
 that it can be improved, the result cannot be denied. 
 Physical culture has here secured a permanent 
 place in the curriculum. Through it we do not expect 
 to accomplish the impossible. It is rather to be 
 considered one of the important factors by which we 
 hope to so prepare the delinquent that he may become 
 strong in body and in mind. We know that after the 
 training received in this department he will be better 
 fitted to do his work both here and in civil life in a 
 more thorough and satisfactory manner. No mental 
 or industrial instruction that we could impart would 
 give the inmate the special training that is acquired 
 through these gymnastic exercises. Asa reformative 
 agent it is as necessary a3 any other single factor in 
 the treatment of the delinquent. 
 
 FRANK L. CHRISTIAN, M. D. 
 
16 NEW YORK STATE REFORMATORY 
 
 CLEAN LIVING 
 
 By JOHN R. HARDING, M. D. 
 Physician to the New York State Reformatory 
 
 Any boy who attains success in life must be 
 physically healthy, mentally well disciplined, socially 
 clean, and of good moral character anything short of 
 this constitutes a defect that will limit him in his life 
 work. Accordingly, an attempt will be made here to 
 discuss our subject from a physical, a mental, a 
 social, and a moral point of view. 
 
 Let us first look at the physical 
 
 PHYSICAL sjde of life From thig view _ 
 
 point we are closely allied with the lower animals; 
 with the same bones, muscles, nerves and bloodvessels 
 as we find in them. In order that we may keep our 
 bodies nourished it is necessary that we should eat, 
 drink and sleep as do the animals. The Creator has 
 also given us sexual instincts, similar to those pos- 
 sessed by them, so that we may reproduce our kind. 
 
 But here the direct analogy ceases. The young 
 animal usually leads a clean and regular life. He has 
 little if any reasoning power, but obeys his instincts 
 and thus controls his appetites and passions exactly 
 as nature intended that he should. The boy, on the 
 contrary, is actuated by different motives. Nature 
 has not made him a slave to blind instinct; he has been 
 endowed with intelligence, and is free to decide for 
 himself. Unhappily, he does not always choose 
 wisely. 
 
 Wh : n he becomes old enough to attend school he 
 meets all classes of boys, some of whom tell him of 
 the vices and dissipations of the lower world. In this 
 way many boys get into bad habits before they know 
 the danger they are in. But the boy who has a wise 
 father to tell him the truth and guide him during his 
 
SYSTEM OF PHYSICAL CULTURE 17 
 
 earlier years will be prepared to control his passions 
 and appetites when temptations come to him. 
 
 The sexual instinct is the strongest force in our 
 physical nature. As in all nature, so in man is this 
 force made attractive solely that the race may be per- 
 petuated. Every boy carries within his body the life 
 and well-being of his future children. This human 
 seed has also very much to do with the boy's own 
 health and happiness. It has not been placed there 
 just as a means of selfish pleasure. Nowhere in 
 nature has any provision been made for sexual 
 intercourse except in wedlock, and for the purpose 
 of propagating the species: it is life's fortune. 
 
 The boy who abuses himself squanders life's 
 fortune. After the habit is once formed it is very 
 difficult to break up. Self-abuse makes the sexual 
 organs weak and excitable, and the face covered with 
 pimples and blackheads. Don't say: "It has never 
 hurt me yet." Later in life, when the man with 
 clean habits is strong and happy, the one who has 
 masturbated will find himself broken down in health. 
 But this is not all, his children will invariably be weak 
 and degenerate, and will show natural tendencies 
 toward crime and dissipation. Nature will surely 
 exact her tribute sooner or later from him who vio- 
 lates this law. 
 
 Venereal disease is a curse upon human society. 
 It affects not only the guilty individual, but also brings 
 disease and suffering upon his family and children. 
 It destroys the sexual organs and thus strikes at the 
 very sources of life itself. 
 
 Gonorrhoea m W be "stopped" but it is not 
 
 so easily cured. It really kills 
 
 one in every 200 of its victims; it cripples one in 
 every 100; it often destroys the testicles, and brings 
 
18 NEW YORK STATE REFORMATORY 
 
 loss of manhood; it causes many cases of gonorrhceal 
 rheumatism, varicocele, stricture, and broken health. 
 It may break out suddenly, years after it has stopped 
 discharging. The man who says "gonorrhoea is no 
 more serious than a hard cold" is a fool. 
 
 5 hi l is is still more serious for it enters 
 
 the blood. Anyone using a 
 
 drinking cup, a towel, or a pipe in common with a syphi- 
 litic person may catch the disease. One can never 
 be sure of an absolute cure, for the disease often shows 
 itself years later in the form of paralysis or insanity. 
 Syphilis is a loathsome disease. It shortens life and 
 destroys its victim, physically, mentally, and morally. 
 If you have had it, your children will inherit it; thus 
 you will be the means of destroying the health and 
 ruining the lives of those dearest to you. 
 
 Bathing ^ ought not to be necessary to 
 
 go into detail here concerning 
 
 the advantages of frequent bathing. The modern 
 bath is not only a luxury but a necessity. The pores of 
 the skin are like tiny sewers that bring up their waste 
 matter and deposit it upon the surface of the body. 
 When the bath is neglected this waste matter accumu- 
 lates, decays, and smells badly. The unclean person 
 with a bad odor about him is always most repulsive. 
 
 Pure Air ^ * s a ^ so n ^ n ^ necessary that 
 
 we breathe pure air, especially 
 
 at night. During sleep, nature stores up energy for 
 the next day's work. Each inspiration we take 
 brings oxygen to the blood, and the return expiration 
 carries off poisonous gases. Many ignorant people 
 sleep with their windows and doors all closed at night; 
 and some even cover over their heads with the bed- 
 ding. The boy who always sleeps with his head under 
 cover breathes the same air over and over. He is 
 sure to die of consumption sooner or later. 
 
SYSTEM OF PHYSICAL CULTURE 19 
 
 Constipation is another common evil. It is 
 
 usually due to careless neglect 
 
 of the calls of nature. The stools are poisonous. 
 When the bowels do not move regularly, the poisons 
 are reabsorbed into the blood, and the health soon 
 fails in consequence. If too long neglected the hard 
 part of the stool causes piles and sometimes appendi- 
 citis. To be healthy the bowels must be kept 
 regular. 
 
 IT - of life is equally, if not more 
 
 THE MENTAL SIDE im p Ortant> than the physical. 
 
 Man's mentality distinguishes him from the lower 
 animals and gives him his commanding place in life. 
 Unlike the latter, he is able to think, feel, and act for 
 himself. Every man thus may become King of his 
 own realm. 
 
 Many long years of a boy's life must be given 
 to education in order to train him to think and act 
 wisely; for we really live in our thoughts: "As a 
 man thinketh, so is he." We all have good thoughts 
 and bad thoughts. But the thoughts that are held 
 continually in the mind eventually make us what we 
 are. They determine our character. The boy who 
 harbors dishonest thoughts will steal at the first good 
 opportunity; and he who entertains licentious thoughts 
 will eventually become a libertine. 
 
 The Will-Porter is the foi>Ce that enables us to 
 
 choose what we will think and 
 
 how we will act. By keeping our thoughts pure and 
 honest we can "win out". Even though we have 
 fallen, we may rise again if we will to do so. This is the 
 Dower that moulds and shapes our lives. If the will- 
 power is brought into operation in time, and is wisely 
 directed there is, as a rule, no environment and no evil 
 habit or passion so strong that it may not be gradually 
 overcome. It is the will that makes the differ- 
 
20 NEW YORK STATE REFORMATORY 
 
 ence and ' 'where there's a will there's away." This 
 is the one great power that the Creator has commit- 
 ted into our hands. 
 
 Let every boy then decide upon a clean, manly 
 life and then like a hero, say: "So help me, God, I will 
 do it or die." 
 
 Judgment part ^ ^ ne mm ^ that 
 
 enables us to decide just what 
 it is best for us to do. 
 
 The boy who has thought out and decided upon 
 a clean life will be ready for temptation when it comes 
 to him. Moreover, his character will have been formed 
 by the time he is twenty years of age. The motive 
 for every act of later life will have then been thought 
 out and his future career determined. "All of life's 
 great battles have been fought in the boy's own mind 
 by the time he is twenty." 
 
 Thus life does not begin when we become of 
 age; its foundations are laid during youth. 
 
 Most great men have started from very humble 
 beginnings. They have raised themselves step by step, 
 thru persistent effort and rigid self-denial, to places 
 of honor. There are marvelous possibilities within 
 the reach of every boy who is willing to pay the price 
 of hard work and self-denial. 
 
 But a complete control of all our thoughts and 
 motives is of even greater importance. Without such 
 control we are, like a ship at sea without rudder or 
 compass, completely at the mercy of our appetites and 
 passions. 
 
 Hi* The normal man is a* social 
 
 THE SOCIAL SIDE creature. But out of the 
 thousands of people he has met, only a very few have 
 been selected as his real friends. The basis for this 
 selection is his love for them. We each have friends 
 of our own sex whom we love but all real love is 
 
SYSTEM OF PHYSICAL CULTURE 21 
 
 founded upon the sexual attraction between male and 
 female. 
 
 Every boy's first love is a pure love for his mother. 
 A little later, in his relations with his sister and 
 playmates, this love developes into chivalry; and the 
 boy learns to respect and defend the opposite sex. 
 The young man with a clean mind never ceases to look 
 upon woman in general with virtuous respect. He is 
 always ready to defend the honor and chastity of 
 other boys' sisters as loyally as he would that of his 
 own sister. To such a man womanhood reveals the 
 wealth and beauty of its nature. 
 
 But it is utterly impossible for any boy to as- 
 sociate with loose women or prostitutes, and still retain 
 his honor and self-respect. He thereby not only sacri- 
 fices his own virtue, but also destroys his capacity 
 for winning and loving a pure woman. Later he will 
 awake to the fact that he no longer enjoys the friend- 
 ship of pure women, because he looks upon every 
 member of the opposite sex as a possible victim of his 
 lust. He is a patron of the "social evil." 
 
 Sooner or later every prostitute contracts ve- 
 nereal disease, and the one who patronizes her is taking 
 desperate chances. The boy of clean habits always 
 keeps away from loose women because he believes in 
 personal purity. 
 
 The clean young man is a wise one. He re- 
 serves the whole force of his love for the woman of 
 his choice. "Only a pure man has any right to asso- 
 ciate with pure women, and none but the strong can 
 win her love." 
 
 Nature intended that every man should love 
 and marry a noble woman. Let us all will to keep clean 
 socially during our youth, that we may be ready one 
 day to fulfill our part in Life's great plan. 
 
22 NEW YORK STATE REFORMATORY 
 
 IV' of life relates to character ~ 
 
 THE MORAL SIDE Almost one-third of our 
 
 whole life is spent in building this character in order 
 that we may be ready to make the most of that 
 which follows. 
 
 The boy who plays his childish games honestly, 
 and who leads a clean, straight life, is laying the 
 foundation for a good moral character when he be- 
 comes a man. 
 
 We all unconsciously exert an influence upon 
 those about us. This influence is primarily helpful 
 unless we have failed to curb our appetites and 
 passions. There are great possibilities for good in 
 each one of us. Now let us look for a moment at 
 some of the influences that tend to destroy character, 
 
 Selfishness * s an arnma l trait, and a defect 
 
 in any character. It is the 
 
 most insidious evil that we have to contend with. 
 Unless it is curbed in early life it eventually domi- 
 nates the whole personality and causes its victim to 
 entirely disregard the rights and comforts of others, 
 It is the direct incentive for all crime. No 
 one who thinks only of his own interests and pleasure 
 can ever be strong or manly. 
 
 Narcotics ^ e most dangerous enemy we 
 
 have is alcohol. Every one 
 
 knows that one "spree" reduces the capacity for 
 labor for days after. All prisons and insane asylums 
 can show the terrible effects of this narcotic poison, 
 50% of insanity, and from 75 to 90% of all crime is 
 traceable to the saloon. It also destroys the health, 
 weakens the mind and breakes down the moral 
 character. Half of the idiots and epileptics in the 
 world have been born in that way because of 
 drunken parents. 
 
SYSTEM OE PHYSICAL CULTURE 23 
 
 What has been said of alcoholic liquors is 
 largely true of the cigarette. This evil is in a class 
 by itself. It it not the nicotine that is so harmful in 
 cigarette smoking, but a poisonous gas that comes 
 from the burning cigarette wrapper. This is the 
 same kind of gas that kills its victim in "coal gas 
 poisoning", only in smaller quantities. 
 
 It is on account of this gas in the wrapper that 
 boys who smoke cigarettes are stunted in their 
 growth, and this is also the cause of the muddled 
 brains and the nervous hearts of those who follow up 
 the habit. 
 
 Weak moral character and cigarette smoking 
 are almost synonymous. Many prisoners have been 
 cigarette fiends. A good authority upon this subject 
 has declared that, "any boy who follows up the ciga- 
 rette long enough will eventually become a drunkard, 
 a thief, or a libertine." 
 
 Opium, Heroin, and Cocaine are stronger nar- 
 cotics which destroy the mind and character even 
 more rapidly than do alcohol and cigarettes. The 
 use of these drugs soon leads to crime and insanity 
 in the majority of cases. They destroy the will 
 power, and grip the victim so tightly that he is 
 unable to stop their use without a great struggle. 
 
 is the direct cause f man y f 
 
 Sad Company 
 
 the failures in life. Young 
 
 boys are especially influenced by their associates and 
 environment. They do just what they see the men 
 and older boys do because they want to be manly 
 themselves. Add to this the boy's conciousness that 
 he is doing something questionable, and you have a 
 doubly strong incentive for him to "sow a few wild 
 oats" when he is in bad company. 
 
24 NEW YORK STATE REFORMATORY 
 
 "A boy is known by the company he keeps/' 
 for it is not very long before he becomes the same as 
 his associates. 
 
 It has not been the writer's intention to 
 ''preach at" those who read this article, but to try 
 and set forth a few important facts that may be of 
 use to them in life. Character building is a difficult 
 task. It requires constant watchfulness, and a close 
 adherence to the Golden Rule. And the young man 
 who would build up a good character must lead a 
 clean life. He must be truthful at all times, and he 
 must always stand ready to ' 'give the other fellow a 
 square deal." 
 
 And after all, such a character is worth work- 
 ing for. When we have kept ourselves pure for the 
 sake of our manly honor, for the sake of the woman 
 who is to be our life long companion, for the sake of 
 our children, and for the good of society in general 
 we awake to the fact that we are living just as the 
 Creator intended that we should. 
 
I 
 
 C/l 
 
 o* 
 
 Q 
 
SYSTEM OF PHYSICAL CULTURE 25 
 
 FIRST SET 
 
 Wo.l. WHOLE-LEG EXERCISE March Time 
 
 ' ' Forward Bending " 
 
 Take "first" position (heels and knees touching, toes 
 spread apart making an angle of about ninety degrees, weight 
 well forward on the balls of the feet, chest up, shoulders down, 
 abdomen contracted as much as possible, head erect, hands 
 pressed firmly against the waist and resting on the hips) . 
 
 On count ONE lower the entire body at least six inches by 
 bending at the knees and ankles only, keeping the hips straight 
 by tipping the head and shoulders backward as the knees are 
 being bent and bringing the head and shoulders back to position 
 as the knees are being straightened on count TWO. 
 
 Repeat counts one and two on counts THREE and FOUR, 
 FIVE and six, SEVEN and EIGHT, and so continue for 32 counts. 
 
 No. 2. FOOT EXERCISE Waltz Time 
 
 "Raising One Foot" 
 
 Starting from the "first" position, as above described, 
 raise the right foot as high as possible on count ONE, while 
 holding it, the right foot, in a perpendicular position along-side- 
 of-the left leg. 
 
 On count TWO lower the right foot to its former position 
 on the floor beside the left foot, and raise it again on count 
 THREE, lower it to the floor on count FOUR, and so continue 
 raising the right foot as high as possible on the ODD counts 
 and lower it on the EVEN counts for eight beats; then raise 
 and lower the left foot in the same manner for eight beats 
 more, after which repeat the whole exercise with the right and 
 left foot respectively, thus making 32 counts. 
 
 No. 3. ANKLE EXERCISE Common Time 
 
 "Making V's" 
 
 Having finished the previous exercise in the "first" posi- 
 tion, on count ONE raise the right foot up about two inches, pass 
 it out in front and across until the right foot is on the left side 
 of the left foot; in this position bring the right foot to the floor, 
 the toe of the right slipper touching the toe of the left slipper, 
 heels spread as far apart as possible; pass the weight to the 
 right foot and on count TWO swing the left foot backward, 
 around, forward and across until it rests on the floor in exactly 
 the same place and position as before it was moved. 
 
 On count THREE bring the right foot around as you did 
 the left on count two, and on count FOUR repeat the same with 
 the left foot and so continue for 32 counts, coming to position 
 on the last count. 
 
 No. 4. KNEE EXERCISE Waltz Time 
 
 "Front Knee" 
 
 Pass from the former exercise to this one of the knees by 
 stepping out about thirty-six inches directly to the front with 
 the right foot on count ONE; throw all the weight on the right 
 knee, which should be bent as much as possible; extend the arms 
 
26 NEW YORK STATE REFORMATORY 
 
 parallel in front on a level with the shoulders; keep the body 
 erect; keep the left knee straight and the left heel upon the 
 floor; and, on count TWO come back to position hands pressed 
 against the waist and resting on the hips, fingers to the front, 
 thumbs to the rear, heels and knees touching, toes spread 
 apart, weight on the balls of the feet, chest well up, abdomen 
 drawn in, shoulders pressed down but not back, head erect. 
 Breathe all the air you can in a silent and controlled manner. 
 Keep your mind upon the muscles which are to be particularly 
 employed. 
 
 On count THREE repeat count one, and on count FOUR 
 repeat count two. Continue in this manner, stepping out with 
 the right foot on all the ODD counts and back to position on 
 all the EVEN counts for eight counts; after which, step out to the 
 front with the left foot for eight counts in the same manner as the 
 right was used during the previous eight counts, but instead of 
 bringing the arms out in front extend them parallel over the 
 shoulders perpendicularly, all other motions being the same as 
 above described only that they relate to the opposite side of the 
 body. 
 
 During the THIRD EIGHT counts repeat the first eight 
 counts, and on the FOURTH EIGHT counts repeat the second eight 
 counts thus making 32 counts 3 in all, ending in "first" position. 
 
 No. S. HIP EXERCISE Waltz Time 
 
 "Foward Hip" 
 
 On count ONE throw the head and shoulders as far forward 
 and down to the front as you can, by bending at the hips while 
 keeping the knees straight and bending the waist as little as 
 possible; and, on count TWO bring the head and shoulders up to 
 their former position and as far backward as you can. 
 
 On count THREE repeat count one; and, on count FOUR 
 repeat count two. Continue in this manner for 32 counts; but, 
 at the beginning of the second eight counts (the ninth count) 
 instead of keeping the hands in their position on the hips, bring 
 them straight downward until the fingers touch the floor, if you 
 can, without bending the knees; and on count TWO of the second 
 eight, as you come up to position, while keeping the arms per- 
 fectly straight, bring them parallel up, over the shoulders and 
 as far back as you can without straining yourself. 
 
 On count THREE repeat count one and on count FOUR re- 
 peat count two, and so continue with the arms for eight counts, 
 bringing the hands up to their position on the hips on the eighth 
 count, continuing the motion of the body independent of the 
 arms just as was done during the first eight counts. 
 
 Repeat the first eight counts on the THIRD EIGHT counts 
 and the second eight counts on the FOURTH EIGHT counts, and 
 so continue in this manner for 64 counts, ending in the ' 'first" 
 position. 
 
 No. 6. WAIST EXERCISE Common Time 
 
 "Lateral Waist" 
 
 On count ONE throw the head and shoulders as far over 
 and down to the right as you can, by bending at the waist; on 
 count TWO straighten up to position; on count THREE throw the 
 
SYSTEM OF PHYSICAL CULTURE 27 
 
 head and shoulders over and down to the left, bringing the body 
 to position on count FOUR. 
 
 Repeat counts one, two, three and four on counts FIVE, 
 Six, SEVEN and EIGHT, coming to position on the eighth count. 
 
 On count ONE of the second eight repeat count one of the- 
 first eight, but on count TWO of the second eight instead of 
 stopping in an upright position continue the motion of the head 
 and shoulders on, over and down to the left side. 
 
 On count THREE of the second eight pass the head and 
 shoulders from their position on the left up, over and down to 
 the right side, and reverse the motion on count FOUR. Continue 
 in this manner for eight counts, coming to position again at the 
 end of the second eight. 
 
 Repeat the first eight during the THIRD EIGHT, but instead 
 of starting toward the right, throw the head and shoulders over 
 and down to the left on count ONE, coming to position on count 
 eight; and repeat the second eight counts on the FOURTH EIGHT,, 
 thus making 32 counts, then repeat the entire exercise again 
 making 64 counts. 
 
 Keep the hands on the hips throughout the 64 counts. 
 
 No. 7. CHEST EXERCISE Waltz Time 
 
 "Breathing" 
 
 This is a VERY important exercise, and I would have 
 you learn it thoroughly and execute it properly; for, unless it is 
 understood, both as to its purpose and as to the results sought, 
 the exercise will fail to produce the intended good. 
 
 To begin with, the aim of this exercise is to make the 
 chest-frame flexible, to develop the lungs and to establish better 
 breath-control; therefore, you must make your MIND the 
 master while following these directions : 
 
 Having ended the previous exercise in the "first" position,, 
 on count ONE of this "breathing exercise" bring the hands up 
 until the thumbs are back of and below the arm-pits, fingers 
 forward, palms well back and pressed FIRMLY against the 
 lower ribs; now, let about one-quarter of the air out of the lungs 
 in a STEADY out-going breath; on count TWO let out another 
 quarter of the air and press the palms more firmly against the 
 ribs; on count THREE let out still another quarter of the air and 
 press still harder with the palms; on count FOUR let out ALL 
 THE AIR YOU CAN and press very hard with the palms against 
 the chest it being remembered that during these four counts 
 the air must pass from the lungs in a steady stream, and must 
 be under the absolute control of the will at all times. 
 
 Now that the lungs are comparatively empty, you are 
 ready to begin the second part of the exercise : On count FIVE,, 
 while still holding the palms firmly against the chest, draw into 
 the lungs about one-quarter of the air which you think they will 
 hold; on count six draw in another volumn of air equal to that 
 taken in on count FIVE; on count SEVEN take in more air, as be- 
 fore; on count EIGHT draw ALL THE AIR YOU POSSIBLY 
 CAN into the lungs while holding the palms pressed firmly 
 against the ribs being sure, during counts five, six, seven and 
 eight, to breathe steadily, smoothly and without noise from the 
 air passing thru the nose, and *be sure to keep the in-going. 
 
NEW YORK STATE REFORMATORY 
 
 breath under the absolute control of the will, as you did the 
 out-going breath in the first part of the exercise. 
 
 To help you, the instructor will raise his hand high above 
 his head, in the very beginning of the exercise, and will gradu- 
 ally lower it during the first part bringing it as low as possible 
 down by his side at the end of count four, this being a signal 
 for you to empty the lungs; and he will gradually raise his 
 hand during the second part of the exercise, bringing it to a 
 position high above his head at the end of count eight, this 
 being a signal for you to fill the lungs. 
 
 Repeat this exercise four times, thus making 32 counts. 
 
 Do this exercise as often as you have an opportunity, being 
 sure to hold the body in the "first" position with the exception 
 of the hands and follow all other directions as closely as 
 possible. 
 
 Come to "first" position on the last count. 
 
 No. 8. SHOULDER EXERCISE March Time 
 
 "Raising Shoulders" 
 
 On count ONE of this exercise bring the right hand straight 
 down, from its position on the hips, until the right arm is 
 straight; clench the right fist tightly; raise the right shoulder as 
 high as you can, while the other arm and shoulder are entirely 
 inactive and all other parts of the body held in "first" position. 
 
 On count TWO lower the right shoulder by shoving the 
 right arm downward in the manner of a straight, stiff punch, 
 burying the shoulder as deeply in the chest as you can, by keep- 
 ing the chest well up. 
 
 On count THREE repeat count one and shove the shoulder 
 down again on count FOUR. 
 
 Continue in this manner with the right shoulder for eight 
 counts; and, while the right arm and hand hang limply at the 
 side use the left shoulder in like manner for eight counts 
 holding the mind intent upon the muscles that are being exer- 
 cisedand come to "second" position, which is the same as 
 the "first" position with the exception that in the "second" posi- 
 tion the arms and hands hang straight from the shoulders 
 instead of being bent and rest on the hips, as they are in the 
 "first" position. 
 
 On count ONE of the third eight raise the right shoulder 
 as before described, and on count TWO, as the right shoulder is 
 being lowered in the regular manner, raise the left shoulder 
 as before directed and lower it and raise the right shoulder 
 again on count THREE, and so continue raising and lowering 
 the shoulders alternately for eight counts coming to "second" 
 position on count eight by holding the left shoulder well down 
 while bringing the right shoulder down on that count. 
 
 On count ONE of the fourth eight raise both shoulders to- 
 gether as high as possible and lower them energetically together 
 on count TWO, raise them again on count THREE and lower, as 
 before, on count FOUR , and so continue for eight counts. 
 
 Repeat the exercise with the right, then the left, then 
 alternate and then use both together thus making 64 counts, 
 and ending in the "second" position. 
 
SYSTEM OF PHYSICAL CULTURE 29 
 
 Do not forget: Close the hands tightly, when in motion; 
 tense the arms, while keeping them straight; hold the chest well 
 up and firmly set, when the shoulders are being lowered; raise 
 the shoulders as high as possible, and shove them down with all 
 your might especially after you have had a few days' training. 
 
 A 7 o.9. ARM EXERCISE Twostep Time 
 
 "Revolving Arm" 
 
 In passing from one exercise to its successor you should 
 do so without losing a single count. 
 
 On count ONE of this arm exercise close the right hand 
 tightly in the fist-shape by setting the ends of the fingers deeply 
 into the palm of the hand and extending the first joint of the 
 thumb over the first and second fingers between the second and 
 third joints; hold the arm perfectly straight and bring it directly 
 out to the side on a level with the shoulders, and at the same time 
 revolve the arm forward until the back of the hand faces the 
 floor, if you can, still holding the arm straight, directly to the 
 side and on a level with the shoulders. 
 
 On count TWO revolve the right arm in exactly the opposite 
 direction until the back of the hand again faces the floor- 
 holding the arm as though you were boring with a gimlet. 
 
 On count THREE repeat count one and on count FOUR re- 
 peat count two, and continue in this manner with the right arm 
 for eight counts turning the arm as usual and bringing it to 
 "second" position on the eighth count. 
 
 Repeat the same motions with the left arm during the 
 following eight counts, and do the same with both arms for six- 
 teen counts making 32 counts. 
 
 Repeat the entire exercise as above described thus re- 
 quiring 64 counts and end in "second" position. 
 
 No. 10. HAND EXERCISE Twostep Time 
 
 "Hand Closing" 
 
 On count ONE raise the right hand up with the arm straight, 
 from its position at the side, until it is midway between the hips 
 and on a level with the shoulders; keep the arm straight and 
 hold the back of the hand downward; close the hand in the fist- 
 shape with a quick energetic motion as tightly as you can, giving 
 a decided exertion to the muscles of the forearm at the very 
 moment the hand closes remembering at all times to hold the 
 body in its proper position as heretofore described, and remem- 
 bering also to keep your mind and will centered upon your 
 efforts with a feeling of pride in the development which you 
 hope to acquire. 
 
 On count TWO open the hand and spread the fingers as far 
 apart and as far backward as you can your efforts becoming 
 greater as the muscles grow stronger. 
 
 On count THREE repeat count one and on count FOUR 
 repeat count two, and so continue with the right hand for eight 
 counts bringing the right hand to the "second" position at the 
 end of the eighth count. 
 
 During the following eight counts repeat the same exer- 
 cise, in the same manner, with the left hand; after which, use 
 both hands in unison for sixteen counts and then repeat the 
 
30 NEW YORK STATE REFORMATORY 
 
 entire exercise, thus making 64 counts ending in the ''first" 
 position, hands on the hips. 
 
 No. 11. NECK EXERCISE Waltz Time 
 
 "Forward Head" 
 
 While standing in "first" position, on count ONE throw 
 the head forward until the chin rests on the chest; on count TWO 
 bring the head up and throw it backward until the back of the 
 head rests between the shoulders. 
 
 Repeat counts one and two on counts TRHEE and FOUR, 
 FIVE and six, SEVEN and EIGHT and so continue for 32 counts. 
 
 In doing this exercise hold the muscles of the neck tense 
 on the strong part of the count, and hold the body erect. 
 
 No. 12. WHOLE-BODY EXERCISE Waltz Time 
 
 "Hand Over Head" 
 
 On count ONE raise the left hand out, up and over until 
 the tips of the fingers touch the top of the right ear, without 
 allowing the left arm to touch the head; bring the right hand 
 down from the hips; while keeping the knees touching each 
 other, bend them outward to the left-oblique; bend at the waist 
 and throw the head and shoulders to the right-oblique-backward 
 until the right hand touches the heel of the right slipper. 
 
 On count TWO straighten the knees; bring the body to an 
 upright position; bring the left hand (from its position over the 
 right ear) up, over, out and down to the left side; raise the right 
 hand out, up and over until the tips of the fingers touch the top 
 of the left ear, without allowing the arm to touch the head at 
 any point, as you did the left arm on count one; bend the knees 
 keeping them together to the right-oblique-forward bend at 
 the waist and throw the head and shoulders to the left-oblique- 
 backward until the left hand touches the heel of the left slipper- 
 that is provided you can do so without too much strain. 
 
 On count THREE repeat count one, and on count FOUR 
 repeat count two, and so continue for 32 counts coming to 
 "first" position on the last count. 
 
 No. 13. RAPID EXERCISE Waltz time 
 
 "Rapid Fist Circles" 
 
 On count ONE bring both arms up in front to a level with 
 the shoulders; clinch the fists very tightly; bend the elbows until 
 the right fist overlaps the left fist; and while the fists are held 
 in this manner, cause the right fist to describe small circles in 
 rapid succession around the left fist by passing it upward, out- 
 ward, downward, inward and upward again and again while the 
 left fist is describing these circles around the right fist in exactly 
 the opposite directions. 
 
 Make the fists execute as many of these circles in a 
 single count as you possibly can, because it is the RAPIDITY 
 of the motions that counts most in this exercise. 
 
 Breathe deeply and regularly, while making the whole 
 body fairly tingle from a vitally tensed condition of all the 
 muscles . 
 
 Continue these rapid (remember, I said, RAPID) motions 
 in the above described manner for four counts^ then change by 
 
SYSTEM OF PHYSICAL CULTURE 31 
 
 reversing the directions of the motions of each fist; that is, 
 bring both fists to a standstill and immediately start the right 
 fist in exactly the opposite direction from that which it took 
 during the first four counts and likewise reversing the motions 
 of the left fist, and continuing in this manner changing every 
 four counts for 32 counts. 
 
 An excellent variation of this exercise is to hold the left 
 fist still while the right fist is moving as above described for 
 eight counts then use the left fist in like manner for eight counts 
 -while the right fist is held still and then use both together 
 as above described for sixteen counts, after which, repeat the 
 whole exercise thus making 64 counts. 
 
 Come to "first" position on the last count. 
 
 No. 14. LIGHT-STEP EXERCISE Waltz Time 
 
 "Plain Light Step" 
 
 On count ONK swing the right foot out about twenty-four 
 inches in front of the left knee; bend the right knee and raise 
 it almost, but not quite, as high as the hips; point the toe of the 
 right slipper toward the floor; give a strong spring on the left 
 foot, jumping six inches or more off the floor and landing lightly 
 on the ball of the left foot on the last part of the count; bring 
 the right foot down to its former position on the floor beside the 
 left foot, and repeat the motions above described on count TWO 
 but reverse the action of the feet, that is, do with the left foot 
 that which you were told to do with the right foot on count one 
 and do with the right foot that which was assigned for the left 
 to do on that count. 
 
 On count THREE repeat count one and on count POOR re- 
 peat count two, and so continue for 3Z counts. 
 
 No, IS DEVITALIZING EXERCISE Waltz Time 
 
 "Hand Devitalizing" 
 
 In rapidity of motion, this exercise is similar to the "rapid 
 exercise," No. 13 above, in that both exercises are to be per- 
 formed with great speed. 
 
 On count ONE, while holding the elbow close to the body, 
 raise the right hand directly out in front of and on a level with 
 the right elbow, palm of the hand facing downward, and, by an 
 act of the will, take all the tension, or stiffness, out of the right 
 wrist allowing the hand to hang as limply as possible and 
 move the wrist up and down a few inches in rapid succession 
 thereby making the hand and fingers appear as a solid mass. 
 
 Continue as above directed for eight counts with the right 
 hand bringing the right hand down by the side on the eighth 
 count and exercise the lelt hand in precisely the same manner 
 during the succeeding eight counts, then use both hands at the 
 same time for sixteen counts, after which, repeat the entire 
 exercsie making 64 counts and come to "first" position at the 
 end of the last count. 
 
 No. 16. ARTISAN EXERCISE Twostep Time 
 
 "Ladder Climbing" 
 
 In this exercise imagine that you are climbing a ladder, 
 and on count ONE bend the right elbow and raise the right hand 
 
32 NEW YORK STATE REFORMATORY 
 
 up to the shoulder, without moving the elbow, then raise the 
 elbow and shoot the hand up as high above the right shoulder 
 as possible palm of the hand facing the front and at the same 
 time raise the right foot as high as you can along-side-of the 
 left leg, having the toe of the right slipper point downward to- 
 ward the floor; now, close the right hand and grip the rung of 
 the imaginary ladder with considerable force, and pull the clench- 
 ed fist down over the same course it took when being raised- 
 tensing the muscles as the hand passes downward and, as the 
 hand is pulled down, shove the right foot down to its position on 
 the floor. Do not forget to "TENSE" the muscles of the arms 
 and legs on that part of the count that has the strongest impulse 
 and to devitalize, or make limp, those same muscles immediately 
 after tensing them this being a very important feature in ALL 
 the exercises throughout the whole system. End the first count 
 in "second position". 
 
 On count TWO repeat all the motions above described but 
 use the left hand and foot instead of the right hand and foot. 
 
 On count THREE repeat count one and on count POOR repeat 
 count two, and continue in this manner for 32 counts ending 
 the exercise in "first" position. 
 
 A very pleasant change in this exercise is, instead of 
 bringing the left hand down on the first eighth count, to hold it 
 high above the shoulder while the left foot is lowered to its 
 position on the floor and the right foot is being raised as was 
 the left foot before keeping the right hand down while the 
 right foot is in use then bring the left hand down with the right 
 foot and raise the right hand and bring it down with the left 
 foot, and so continue, using the opposite hand and foot, for 
 eight counts; then change again by holding the right hand up on 
 the last count of the second eight, while the left foot is lowered 
 and the right foot is raised, then the right foot and right hand 
 are lowered together on count ONE of the third eight, then use 
 the left hand and foot together on count TWO, the right hand 
 and foot on count THREE, and so continue in this manner for 
 eight counts, after which, change again by holding the left hand 
 up on the last count of the third eight while the left foot is 
 lowered and the right foot is again raised and proceeding during 
 the next eight counts as above instructed. Change every eighth 
 count for 32 counts, and come to "first position at the end of 
 the last count. 
 
 No. i7. IMITATION EXERCISE March Time 
 
 "Skip" 
 
 This exercise is called "the skip", and it is performed in 
 the following manner: 
 
 On count ONE step about twenty-four inches out in front 
 with the left foot; throw the entire weight of the body on the 
 ball of the left foot; raise the right foot up and hop, or skip, 
 about twelve inches, landing on the ball of the left foot on the 
 strong part of the count. 
 
 On count TWO advance the right foot, place it on the floor 
 and give another skip as directed to do with the left foot on 
 count one. 
 
SYSTEM OF PHYSICAL CULTURE 33 
 
 Continue in the above manner first using the left foot, 
 then the right foot, and then the left foot in turn until you 
 have gone one or more times around the room, coming to the 
 starting place at the end of the exercise, and then take the 
 "breathing exercise" as described above in No. 7. 
 END OF "FIRST SET" 
 
 Comment: You have in this first division a combination 
 of exercises which, while apparently simple, are sufficient to 
 keep the body in prime condition, as far as it it possible for ex- 
 ercises to do; but I would advise that, during the first few days 
 of training you put forth not too much effort in executing these 
 movements. 
 
 After the last exercise (the "skip") is finished take the 
 breathing exercise as explained in No. 7 above, In fact, the 
 breathing exercise should be performed at the end of each and 
 every set of exercises hereinafter explained. 
 
 SECOND SET 
 
 No. 1. WHOLE-LEG EXERCISE Waltz Time 
 
 "Swaying" 
 
 Take "first" position; and, on count ONE, jump up off the 
 floor; spread the feet about thirty-six inches apart landing on 
 the balls of the feet with the right foot about eighteen inches 
 to the right of where it was when in "first" position, and the 
 left foot about eighteen inches to the left of its former place on 
 the floor; keep the body erect from the hips upward and, on 
 the strong note of the count, sway it as far over to the right as 
 you can by bending the right knee and keeping the left leg 
 straight. 
 
 On count TWO, straighten the right knee; bring the body 
 up and sway it as far as you can over to the left by bending the 
 left knee as much as possible keeping the body erect, from the 
 hips upward, throughout the entire exercise. 
 
 On count THREE, sway over to the right side by again 
 bending the right knee and straightening the left knee; and, on 
 count FOUR, repeat count two. 
 
 Continue swaying as above directed, from side to side, for 
 32 counts coming to "first" position on the last count, by 
 springing up off the floor and bringing the heels together at the 
 end of that count. Keep the hands on the hips during the entire 
 thirty-two counts. 
 
 No. 2. FOOT EXERCISE Waltz Time 
 
 "Rising on Toes" 
 
 On count ONE, rise as high as you possibly can on the 
 very ends of the toes, if you are able to rise so high and hold 
 that attitude for about two seconds. 
 
 On count TWO, lower the heels gently to the floor, but do 
 not place any weight upon them. Keep the body erect, as pre- 
 viously described for the "first" position. 
 
 On count THREE, repeat count one; and, on count FOUR, 
 repeat count two. Continue in this manner first rising as high 
 
i NEW YORK STATE REFORMATORY 
 
 upon the toes as you can and then lowering the heels gently to 
 the floor for 32 counts. 
 
 No. 3. ANKLE EXERCISE Waltz Time 
 
 "Ankle Rocking" 
 
 By retaining "first" position, on count ONE raise upon 
 the toes exactly as you were directed to do in the previous foot 
 exercise. 
 
 On count TWO, lower the heels gradually to the floor and, 
 while leaning the head and shoulders slightly forward to pre- 
 serve the balance, lift the toes as high as you possibly can off 
 the floor and hold them up for about two seconds. 
 
 On count THREE, bring the toes down to their former pos- 
 ition on the floor and lift the heels off the floor as in count one. 
 
 Repeat count two on count FOUR, and so continue rising 
 upon the tips of the toes, then lifting the toes as high as possi- 
 ble off the floor, then again rising upon the toes and so on 
 for 32 counts. 
 
 No. 4. KNEE EXERCISE Waltz Time 
 
 "Lateral Knee" 
 
 On count ONE, step about thirty-six inches, directly out to 
 the right side; land upon the ball of the right foot; bend the 
 right knee as much as you can; throw all the weight of the body 
 upon the ball of the right foot; bring the hands up from their 
 position on the hips; extend the arms outward laterally until 
 they are on an exact line with each other and on a level with 
 the shoulders; keep the chest square to the front; hold the body 
 erect from the hips upward; hold the left leg straight; have the 
 toes andheels of both feet touching the floor, but throw the weight 
 of the body upon the ball of the right foot, and give a decided 
 tension of the muscles of the right leg, on the strong part of the 
 count. 
 
 On count TWO, give a strong spring, or impulse, with the 
 right knee, and thereby bring the body, the right foot and the 
 hands up to "first" position. 
 
 Step out to the right again on count THREE; come back 
 to position on count FOUR, and so continue to the right for 
 eight counts. 
 
 On count ONE, of the second eight, step out to the left 
 side exactly as was described for count one of the first eight, 
 and come back to position on count TWO. 
 
 Continue as above directed, to the left, for eight counts; 
 then change by alternating the motions: that is, step to the 
 right on count ONE, of the third eight; back to position on count 
 TWO; to the left on count THREE; back to position on count FOUR; 
 to the right again on count FIVE, and so on for sixteen counts; 
 then repeat the entire exercise from the beginning thus making 
 64 counts. 
 
 Remember, while doing any and all of these exercises, 
 breathe deeply and steadily, and keep the mind upon the part of 
 the body which is to be developed just say to yourself: 
 "My muscles are growing large and strong, so strong that 
 they feel able to lift a building!" Engage your whole being in 
 
SYSTEM OF PHYSICAL CULTURE 35 
 
 the exercises and you will be surprised, how strong and healthy 
 your mind and body will soon become. 
 
 "Things worth doing at all, are worth doing well." 
 
 No. 5. HIP EXERCISE Common Time 
 
 "Lateral Hip" 
 
 Starting from "first" position, keep the hands on the hips, 
 and on count ONE, sway the hips as far over to the right side as 
 you can, while still keeping the head directly over the feet. 
 
 On count TWO, while still holding the head stationary 
 above the feet, sway the hips from the right side to "first" 
 position and over as far as possible to the left side; thus causing 
 the legs, which are to remain straight, to lean considerably to 
 the left, while the body, from the hips upward, leans to the 
 right sufficiently to keep the head above the feet. 
 
 On count THREE, sway again to the right, and sway to the 
 left again on count FOUR. 
 
 Continue as above directed for 32 counts. 
 
 Keep the head directly over the feet, which may be spread 
 about the width of the hand, apart at the heels, to give a 
 broader base; move the hips as far as possible in a straight line 
 from side to side, but do not twist the hips nor make any con- 
 tortions whatever with them during any part of this exercise. 
 
 Come to "first" position on the last count and be ready to 
 begin the following exercise immediately. Do not bend the 
 knees. 
 
 No. 6. WAIST EXERCISE Waltz Time 
 
 "Circular Waist" 
 
 On count ONE, throw the head and shoulders over and down 
 as far as you can, to the right side. Keep the hands on the hips. 
 
 On count TWO, bring the head and shoulders up to position 
 and throw them over backward until the face is turned upward 
 toward the ceiling. 
 
 On count IHREE, bring the head and shoulders up to po- 
 sition again and throw them over and down to the left side as 
 far as you can. 
 
 On count FOUR, bring the head and shoulders to position 
 again and throw them as far down to the frcnt as you possibly 
 can, without bending at the hips. Do not bend at the hips on 
 this or on any other count. Keep the abdomen drawn well in. 
 
 On count FIVE, bring the head and shoulders up to position 
 and throw them over and down to the left, as directed to do on 
 count three; bring them up and throw them backward on count 
 six; up and down to the right on count SEVEN, and forward 
 again on count EIGHT. 
 
 During the SECOND EIGHT counts repeat the first eight 
 counts and so continue for 32 counts. 
 
 Come up to "first" position on the last count, and be ready 
 for the next exercise. 
 
 No. 7. CHEST EXERCISE March Time 
 
 "Chest Resistance" 
 
 This exercise is not so easy to explain or so readily under- 
 stood as some we have had heretofore; therefore, I advise that 
 
36 NEW YORK STATE REFORMATORY 
 
 you make every effort to follow the idea that I shall strive to 
 make clear. 
 
 Be sure that your whole body is in "first" position as 
 clearly explained in the first set. 
 
 On count ONE, move the right hand, from its position on 
 the hip, do v\ nward, outward and upward until the arm is straight 
 out to the right side and on a level with the shoulders; close the 
 right hand very tightly in the fist shape; have the back of the 
 right hand facing the rear; and, while the arm and hand are 
 held in this condition, swing them forward and around until the 
 muscles of the arm strike so firmly against the large muscle 
 which connects with the chest and right shoulder, that the arm 
 and hand are stopped directly in front of the right shoulder, on 
 the strong impulse of the count: In order to do this you will 
 find it necessary to keep the shoulders well down, the front of 
 the chest raised more than usual and the hand slightly below 
 the horizontal, and both the right arm and the chest held ex- 
 ceedingly tense, or rigid, at the moment of contact. Do not 
 allow the chest to be moved by the force of the blow. 
 
 On count TWO, swing the arm back easily to a lateral 
 position on a level with the shoulders, and take all the tension 
 out of the muscles that you can and yet keep the arm up and 
 the hand closed. 
 
 On count THREE, repeat count one by again swinging the 
 right arm forward against the chest; and, on count FOUR, repeat 
 count two. 
 
 Continue in the above manner with the right arm for 
 eight counts bringing the right arm down by the side, in 
 "second" position, at the end of count eight after which use 
 the left arm and hand in precisely the same manner; then, 
 during the following eight counts, alternate the motions by 
 holding the left arm out to the left side, at the end of the 
 second eight and during count ONE, of the third eight, while 
 the right arm is thrown forward, as on count one of the first 
 eight; then, while the right arm is being brought back to the 
 lateral position, throw the left arm out on count TWO; bring 
 the left back and throw the right out on count THREE; the 
 right back and the left out on count FOUR, and so on for eight 
 counts during the last count of which hold the left arm out on 
 a level, with the shoulders to the left side while the right arm 
 is being brought back to a like position on the right side thus 
 ending the third eight with the arms extended laterally and on 
 a line with each other. 
 
 On count ONE, of the fourth eight, bring both arms for- 
 ward at the same time, but have the chest sufficiently elevated 
 and expanded and the arms sufficient y tensed to prevent the 
 hands from coming any closer together than are the arms near 
 the shoulders all of which require a decided concentration of 
 both the mind, and the energy of the muscles, on the strong part 
 of each count. 
 
 On count TWO, of the fourth eight, swing the arms easily 
 back to their lateral position; and, on count THREE, repeat count 
 one. 
 
 Continue using both arms together during the fourth 
 eight, and on the last count of this fourth eight bring both 
 
SYSTEM OF PHYSICAL CULTURE 37 
 
 arms back to their lateral position, and allow the left arm and 
 hand to fall limply by the side, while the right arm and hand 
 are kept up on a level with the shoulders. 
 
 Repeat the entire exercise: first, the right; then the left: 
 then alternate, and then use both together thus requiring 64 
 counts in all. 
 
 End the exercise in "second" position. 
 
 No. 8. SHOULDER EXERCISE March Time 
 
 "Shoulder Squares" 
 
 On count ONE, while holding the body in "second" posi- 
 tion, close the right hand very tightly; hold the right arm 
 straight and tensed, and lift the right shoulder as high as 
 possible while keeping the arm close to the body. 
 
 On count TWO, move the right shoulder energetically from 
 its lifted position as far forward as you can, still keeping the 
 shoulder in its elevated condition and the arm perpendicular. 
 
 On count THREE, after the shoulder is well lifted and ex- 
 tended well forward, throw the shoulder straight downward as 
 if delivering a hard blow with the fist keeping the chest solid 
 and making all the motions with the shoulder. 
 
 On count FOUR, bring the shoulder backward to its start- 
 ing place. 
 
 On count FIVE, raise the shoulder again as on count one; 
 throw it backward on count six; down on count SEVEN, and for- 
 ward to "second" position on count EIGHT. 
 
 During the s ECOND EIGHT, repeat the exercise with the 
 left shoulder: that is, up; forward; down; back; up; backward; 
 down; position. 
 
 During the THIRD and FOURTH eight counts, repeat the 
 same motions using both shoulders at the same time and in the 
 same manner as above described; after which, repeat the entire 
 exercise thus making 64 counts. 
 
 End the exercise in "second" position. 
 
 If properly taken, this is a very good exercise for filling 
 in the hollows in front of the shoulders; of course, all substan- 
 tial improvement requires time, as well as practice. 
 
 No. 9. ARM EXERCISE Common Time 
 
 "Whiplash" 
 
 On count ONE, swing the right hand out directly in front, 
 up, over, backward and down, in a smooth, graceful motion, 
 until the ends of the fingers touch as far down on the back side 
 of the right shoulder as it is possible for you to force them, and 
 cause the tip of the right elbow to point upward toward the 
 ceiling, by having the upper arm raised to a perpendicular 
 position and the fleshy part of the arm touching the right ear. 
 
 On count TWO, lower the upper arm, from its perpendic- 
 ular position, directly forward until the right elbow is on a level 
 with, and directly in front of the right shoulder; raise the hand 
 until the forearm and hand are perfectly straight and are 
 exactly at right-angles with the upper arm (are precisely 
 straight up-and-down). On the strong impulse of the count 
 make all the muscles of the right arm as rigid, or stiff, as you 
 
38 NEW YORK STATE REFORMATORY 
 
 possibly can having the wrist, hand and fingers straight, and 
 the back of the hand facing the front. 
 
 On count THREE, lower the forearm still more, until the 
 elbow is straight and the whole arm is on a level with the 
 shoulders, while the wrist is bent and the hand and fingers are- 
 held perfectly straight and at right-angles with the forearm 
 that is. are straight-up-and-down, which, at first, you will 
 find rather difficult to do. 
 
 On count FOUR, straighten the wrist thus bringing the 
 fingers, the hand, the forearm and the upper arm into perfect 
 line with each other while still held directly in front of and on a 
 level with the right shoulder. 
 
 On counts FIVE, six, SEVEN and EIGHT, repeat counts one, 
 two, three and four, and bring the right arm down by the side 
 at the end of count eight. 
 
 During the SECOND EIGHT counts, repeat the same exercise 
 by using the left arm, hand and fingers in exactly the same 
 manner as above described for the right. 
 
 Continue as above directed first the right, then the left, 
 then the right again, and so on for 32 counts, and end the 
 exercise in "second" position. 
 
 No. 10. HAND EXERCISE March Time 
 
 "Interlaced Fingers" 
 
 On count ONE, bring the arms, from their position at the 
 sides, up to a little below a level with the shoulders; bend the 
 elbows until the hands meet each other; spread the fingers apart 
 and cause them to interlace so that the fingers of the right hand 
 press firmly against the back of the left hand and the fingers of 
 the left hand press firmly against the back of the right hand 
 while the palms of the hands are pressed together and the front 
 part of the wrists are facing toward and are held near to the 
 chest. 
 
 On count TWO, strive with all your might to pull the hands 
 apart while causing the fingers to resist this attempt by forc- 
 ing them against, and, to cling to the backs of the hands. Pull 
 from the shoulders, and keep the arms all the time almost as 
 high as the shoulders. 
 
 On count THREE, bring the palms of the hands together* 
 as on count one, but do not allow the knuckles to point upward, 
 make them point outward and downward. In this way you bring 
 a certain tax upon the muscles of the hands and wrists that is 
 conducive to good results. 
 
 On count FOUR, repeat count two; close the palms together 
 again on count FIVE; pull them apart on six, and so continue 
 for 32 counts coming to "first" position on the last count. 
 
 A variation to this exercise is, instead of keeping the 
 elbows bent all the time, straighten the arms on the first count 
 of the second and fourth eights and hold them straight during 
 these two eights they being held bent, as heretofore described, 
 during the first and third eights. All other conditions and 
 movements are to be the same as was described in the beginning. 
 
SYSTEM OF PHYSICAL CULTURE 39 
 
 NO. ii. NECK EXERCISE Common Time 
 
 "Lateral Head" 
 
 On count ONE, of this exercise turn the head over and 
 down to the right side until the right ear rests upon the right 
 shoulder, and at the same time hold the chest and shoulders 
 steady and the face to the front. 
 
 On count TWO, bring the head up to position; turn it over 
 and down to the left side until the left ear rests upon the left 
 shoulder, on count THREE; bring the head erect on count FOUR; 
 turn it to the right again on count FIVE; up on six; to the left 
 on SEVEN, and up to position on count EIGHT. 
 
 On count ONE, of the second eight turn the head over and 
 down to the right, as on count one of the first eight; lift it up to 
 position and continue the motion over and down to the left, as 
 on count three of the first eight; lift the head again and turn 
 it over and down to the right on count THREE; over and down to 
 the left again on count FOUR, and so continue, during the second 
 eight, and come to "first" position on the eighth count. 
 
 During the THIRH EIGHT counts, repeat the first eight, and 
 during the FOURTH EIGHT counts repeat the second eight thus 
 requiring 32 counts. 
 
 When the head is turned to either side, tense the muscles 
 of the neck on the strong impulse of the count. 
 
 Do not make these neck exercises too severe, neither shirk 
 them too much: take the "happy medium." 
 
 NO. i2. WHOLE-BODY EXERCISE Waltz Time 
 
 "Neck-to-Knee" 
 
 This exercise is a very slow exercise. 
 
 On count ONE, step about thirty-six inches directly forward 
 with the right foot; bend the right knee as much as you can; 
 incline the body forward; bring the hands down from the hips, 
 swing them outward, forward and around until the fingers are 
 interlaced in front of the right knee, and the palms are pressed 
 against the same. 
 
 On count TWO, separate the hands, swing them outward, 
 around and backward in a large circle until the fingers are 
 interlaced back of the neck; and, at the same time, give a 
 spring with the right knee, lift the foot off the floor, pass it 
 backward until it is about thirty-six inches directly to the rear 
 of the standing place; bend the right knee; incline the body back- 
 ward until the face is turned upward toward the ceiling hold 
 the body in this attitude for about two seconds. Keep the left 
 knee straight. 
 
 On count THREE, allow the fingers to disengage, to pass in 
 a parallel curved line from the sides of the neck, put in front 
 and down until they again interlace in front of the right knee 
 which has been brought from the rear to the front, as described 
 for count one. Fend the right knee while the left knee is kept 
 straight. 
 
 On count FOUR, repeat count two; go forward again on 
 count FIVE, and so continue with the right foot and with both 
 -arms for eight counts, ending the eighth count in "first" position* 
 
 Step forward and backward with the left foot during the 
 
40 NEW YORK STATE REFORMATORY 
 
 SECOND EIGHT counts, exactly as was above explained for the 
 right foot using the arms and hands as before. 
 
 Repeat the first eight counts during the THIRD EIGHT 
 counts, and repeat the second eight during the FOURTH EIGHT, 
 thus completing the exercise and ending in ''first" position, at 
 the finish of the fourth eight. 
 
 No. i3. RAPID EXERCISE March Time 
 
 "Measuring" 
 
 This is a simple exercise, but laden with good, when prop- 
 erly executed. Remember, it is a "RAPID" exercise. 
 
 On count ONE, bring the hands down from the hips, swing 
 them outward until the arms, hands and fingers are parallel 
 with each other, on a level with the shoulders, and the 
 palms of the hands are facing each other; and, on the strong 
 irt of the count, make a slight motion, or ictus, with both 
 
 On count TWO, while still holding the arms straight and 
 on a level with the shoulders, spread the hands about fourteen 
 inches farther apart and make another slight motion as though 
 beating time to the count; spread the hands still farther apart and 
 make the ictus on count THREE; spread them yet farther apart 
 and give the ictus on count FOUR; do the same on counts FIVE, six, 
 SEVEN and EIGHT, but on count eight there are a number of 
 other things to be done here is where the "rapid" part comes 
 in; on this count, eight, the hands must be as far from their for- 
 ward position as you can get them; while the arms and hands 
 are held straight and are on a level with the shoulders, they 
 must be brought with lightning speed forward, the palms must 
 strike together with a clap, the arms and hands must pass again 
 outward and backward until they are as far back as they were 
 before, then they must pass once more forward with such ra- 
 pidity that the palms are again struck together by the time the 
 count is finished. 
 
 This eighth count requires the concentration of the energy 
 of practically every muscle, nerve and sinew of the entire body, 
 but more especially those of the chest, arms and hands. Do it 
 correctly and do it rapidly. 
 
 Repeat all the above described motions during the SECOND, 
 THIRD and FOURTH eights, and come to "first" position imme- 
 diately after the last count. 
 
 No. 14. LIGHT-STEP EXERCISE March Time 
 
 "Lateral Light-Step" 
 
 During counts ONE and TWO, swing the right foot out and 
 as high up to the right side as you can ; and, at the same time, 
 give two strong springs with the left foot thus jumping at least 
 six inches off the floor and landing upon the ball of the left foot 
 on the strong impulse of each count. 
 
 During counts THREE and FOUR, spring off the floor again 
 with the left foot, throwing the left foot out and as high up to 
 the left side as you can; and, at the same time, bring the right 
 foot down from its elevated position, to the right, so that the 
 ball of the right foot strikes the floor where it formerly rested, . 
 on the strong impulse of count THREE, and immediately give a 
 
SYSTEM OF PHYSICAL CULTURE 41 
 
 spring with the right foot so that the right foot rises at least 
 six inches off the floor and again lands upon the floor in the 
 same place on the strong impulse of count FOUR. 
 
 During counts FIVE and six, give another spring with the 
 right foot, extend it out and up as high to the right side as you 
 did on count one; while, at the same time, bring the left 
 foot down to the floor, as you did the right foot on count three, 
 landing upon the ball of the left foot, on the strong impulse of 
 count FIVE, and immediately jump off the floor again and land 
 upon the ball of the same foot on count six. 
 
 During counts SEVEN and EIGHT, repeat counts three and 
 four, and so countinue for 32 counts; on the last count of which 
 you are not to jump up off the floor with the left foot, but are 
 to hold that foot on the floor and bring the right foot down so 
 that it reaches "first" position exactly on the strong impulse of 
 the thirty-second count. 
 
 Repeat the entire exercise by extending the left, instead 
 of the right foot out and up to the left side on the first count 
 of the repetition, and continue as above described for another 32 
 counts thus making 64 counts. 
 
 Finish the exercise as described for the ending of the 
 fourth eight. 
 
 Ko. IS. DEVITALIZING EXERCISE Gallop Time 
 
 "Feet Devitalizing" 
 
 This exercise is practically identical to the "devitalizing" 
 exercise of the First Set, with the exception that the feet and 
 ankles are here used, instead of the hands and wrists which were 
 used in that exercise. 
 
 On count ONE, lift the right foot off the floor, pass it 
 about twelve inches to the front, and, while the foot and ankle 
 are perfectly limp, or devitalized, move the lower leg forward 
 and backward, as rapidly as you can, as the forearm was moved 
 in the "hand devitalizing" exercise above mentioned. 
 
 Continue shaking the right foot as above directed for eight 
 counts, bringing the right foot to its position on the floor at the 
 end of the eighth count; after which, the left foot is to be ex- 
 ercised in the same manner during the following eight counts. 
 
 During the THIRD EIGHT counts, repeat the first eight, and 
 during the FOURTH EIGHT repeat the second eight thus making 
 32 counts. 
 
 A pleasant change in this exercise is: Do the first and 
 second eights as above directed and then use the right hand in 
 like manner at the same time the right foot is being used during 
 theTniKD EIGHT; and, during the FOURTH EIGHT use both hands 
 at the same time the left foot is being used; after which, repeat 
 these changes all over, thereby requiring 64 counts, 
 
 Remember to make as many motions in this exercise 
 during each count, as you possibly can, and at the same time 
 keep the hand or foot that is in use perfectly limp. 
 
 No. 16. ARTISAN EXERCISE Waltz Time 
 
 "Ringing the Bell" 
 
 This exercise is intended more for developing gracefulness 
 of the movements in general than it is for strengthening the 
 
42 NEW YORK STATE REFORMATORY 
 
 muscles; nevertheless, this exercise does strengthen the muscles 
 as well as make them graceful; therefore, try to get both your 
 mind and body in harmony with this purpose: 
 
 On count ONE, raise the right foot; step about twenty-four 
 inches out to the right-oblique-forward (exactly half way between 
 the front and the right side) ; throw all the weight of the body 
 upon the ball of the right foot; move the body to the right- 
 oblique-forward and upward until only the toe of the left slipper 
 touches the floor, but do not move the left foot entirely off or 
 along the floor and in the mean time the hands are brought 
 down from their position on the hips; are swung outward and 
 upward until the right arm is perpendicularly above the right 
 shoulder; the right hand and fingers are closed as if grasping a 
 bell rope hanging from the ceiling directly over the right hand 
 making the position of the closed hand coincide with the position 
 of the imaginary rope; the right arm held straight; the left 
 elbow is held near the body and is bent so that the left hand- 
 being closed, just as above described for the right hand is in 
 front of, quite close to, but not touching the right shoulder; 
 the chest well up; the abdomen contracted; the head erect; and 
 the chest, face and eyes held square to the front. Get all these 
 motions and attitudes correct before going further. 
 
 On count TWO while imagining that you are ringing a 
 heavy bell sway the body in an easy swing to the left-oblique- 
 backward; bend the left knee considerably; throw all the weight 
 of the body upon the left leg; keep the right leg straight; the toe 
 of the right slipper on the floor; bring the hands downward in a 
 firm, steady and yet easy swing until the right arm is straight 
 downward from the shoulder and the right hand is almost 
 touching the floor between the feet; the left elbow straightens, 
 the left hand passes downward until the left arm is near to, and 
 on a line with the body which should be only slightly bent, the 
 bending of the left knee being the principal means of lowering 
 the body the face and eyes turned to the front so that the 
 instructor or leader may be easily seen. 
 
 On count THREE, repeat count one; on count FOUR repeat 
 count two, and so continue to the right-oblique-forward and to 
 the left-oblique-backward for eight counts returning to "first" 
 position on the eighth count. 
 
 During the SECOND EIGHT count, do the same exercise to 
 the left-oblique-forward and the right-oblique-backwardending, 
 as before, in "first" position on the eighth count, and remem- 
 bering to use the left hand, arm and foot as directed to use the 
 right hand, arm and foot during the first eight. 
 
 During the THIRD EIGHT counts, repeat the first eight, with 
 the exception that, instead of holding the toe of the left slipper 
 upon the floor on count ONE, raise the left foot, pass it to the 
 right-oblique-forward and up until the heel is aboat twelve inches 
 off the floor, the instep arched until the soul of the left shoe is 
 facing the right foot all other motions being the same as for- 
 merly described for count one of the first eight; and, on count 
 TWO, of this third eight, bring the left foot down to its former 
 position on the floor and, while moving all other parts of the body 
 exactly as above directed for count two of the first eight, raise 
 the right foot off the floor and, by bending the right knee, pass 
 
SYSTEM OF PHYSICAL CULTURE 4$ 
 
 the rignt foot to the left-oblique-backward until it is about 
 twelve inches off the floor repeating count one on count THR.EE;: 
 count two on count FOUR; and so-on to the end of the eight 
 counts, and come to "first position" on the eighth count. 
 
 During the FOURTH EIGHT repeat the third eight to the 
 left-oblique-forward and the right-oblique-backwardending in 
 "first" position on the last count. 
 
 Repeat the entire exercise, thus making 64 counts, and 
 end the exercise as before in "first" position. 
 
 The gracefulness of this exercise is enhanced if, after all 
 the attitudes have been assumed for counts one, three, five and 
 seven, ycu give a slight, yet decided, upward impulse to the 
 general body, and especially to the upper portion of the body, 
 on the strong part of each of these counts. 
 
 No. * 7. IMITATION EXERCISE March Time 
 
 "Gunning and Foiling" 
 
 This is one of the most pleasing and at the same time 
 intricate of any of the exercises thus far explained in this book. 
 There are so many details and so many changes that it is only 
 by dint of the most diligent study and application that you will 
 be able to thoroughly master it. However, it is by TRYING 
 that we learn to do things. 
 
 In the beginning of this exercise be sure that your body 
 is in "first" position. 
 
 On count ONE, lift the right foot off the floor, pass it 
 directly to the front; bend the left knee so that the toe of the 
 right slipper may touch the floor as far forward as possible; 
 bring the hands down from the hips, pass them outward and up- 
 ward until the right hand is on a level with the shoulder, the 
 arm is straight, the back of the hand is facing the right side, 
 the third and fourth fingers are bent until they close into the palm 
 of the right hand, the middle, or second, finger and the thumb 
 form a letter "O" by the end of the thumb overlapping the nail 
 of the second finger, the first, or index, finger straight with the 
 hand, wrist, and arm, and pointing at some object directly in 
 front; the left elbow bent and held to the left-oblique-forward 
 about half way from the waist to a level with the left shoulder; 
 the hand and "fingers held in the same position as above des- 
 cribed for the right hand; the back of the left hand facing the 
 left, the forearm, the hand, and the index finger held in a 
 straight line from the left elbow to the end of the index finger 
 of the right hand. 
 
 On count TWO, while the fingers, the hands, the arms 
 and the body are held as above described, straighten the left 
 knee thus raising the whole body, the right leg and the right 
 foot, which are still to remain straight, at least six inches 
 higher and bring the toe of the right slipper to the floor again 
 by bending the left knee as before, on the strong impulse of the 
 count. 
 
 On count THREE, repeat count two, and come to "first" 
 position on count FOUR. 
 
 On count FIVE, extend the left hand and the left foot out 
 to the front as directed to do with the right hand and foot on 
 count one; bring the right arm and hand up to the position des- 
 
44 NEW YORK STATE REFORMATORY 
 
 cribed above for the left arm and hand and bend the right knee 
 so that the toe not the heel of the left slipper may touch the 
 floor on the strong impluse of the count; and, during counts six, 
 SEVEN and EIGHT, repeat counts two, three and four the only 
 difference being that the left hand and the left foot lead the 
 action during these four counts instead of the right hand and 
 foot, which lead during the first four counts. 
 
 The two changes above described are known as "The 
 Gunning" positions: because they are supposed to imitate, in 
 general, the holding of a gun up to the left and then to the right 
 shoulders respectively with, of course, a few other details 
 added to fill out the exercise. 
 
 Now we come to two other positions, known as, "The 
 Foiling" positions : because, here we are supposed to imitate 
 the general attitude of the body in holding a foil while in the 
 act of fencing with, as stated above, a few details added to 
 complete the exercise. 
 
 On count ONE, of the second eight, extend the right foot 
 directly to the right side; keep the right leg straight; bend the 
 left knee so that the toe of the right slipper may touch the 
 floor as far out to the right side as possible; and, at the same 
 time, turning the ankle so as to keep the right foot straight to 
 the right, and only the toe of the slipper touching the floor; 
 extend the right hand, fingers held as above directed, exactly 
 to the right side and on a level with the shoulder, back of the 
 hand facing the rear; bring the left arm out to the left side, up 
 and over and bend the elbow until the hand is at least eighteen 
 inches from, and directly over, the right shoulder; remove all the 
 stiffness from the left hand and wrist so that the fingers hang 
 limply from above the shoulder, the back of the hand facing 
 upward; throw the left elbow backward until it is on a plane 
 with both shoulders and the right arm; hold the hips and chest 
 square to the front; the face turned to the right, and the eyes 
 following the direction in which the index finger of the right 
 hand is pointing; and, on the strong impulse of the count, tap 
 the floor lightly with the toe of the right slipper. 
 
 On count TWO, straighten the left knee, thereby lifting 
 the body and the right leg at least six inches higher; then bend 
 the left knee again as much as you can, and, on the strong 
 impulse of the count, tap the floor with the toe of the right 
 slipper as far directly to the right side as possible. 
 
 Repeat count two, on count THREE, and come to "first" 
 position on count FOUR. 
 
 During counts FIVE, six, SEVEN and EIGHT, of the second 
 eight, repeat Left Gunning; and during counts ONR, TWO, 
 THREE and FOUR, of the third eight, repeat Right Gunning; 
 then, on count FIVE, extend the left foot and hand to the left 
 and raise the right hand high above the right shoulder exactly 
 as directed to do with the opposite side for count one of the 
 second eight, and proceed during the remainder of the third 
 eight, in this "Foiling" position to the left, just as above 
 described for the "Foiling" position to the right. 
 
 In the First Gunning position the right hand and foot 
 lead; in the Second Gunning position the left hand and foot 
 lead; in the First Foiling position the right hand and foot lead 
 
SYSTEM OF PHYSICAL CULTURE 4& 
 
 to the right side; and, in the Second Foiling position the left 
 hand and foot lead to the left side always doing TWO "Gun- 
 nings" to ONE "Foiling". 
 
 Hold the names of these four positions in mind, for they 
 will be frequently referred to hereafter in this exercise. 
 
 Thus far: on counts ONE, TWO, THREE and FOUR we had 
 "First Gunning"; on counts FIVE, six, SEVEN and EIGHT we 
 had "Second Gunning"; on counts ONE, TWO, THREE and FOUR, 
 of the second eight, we had "First Foiling"; on counts FIVE, 
 six, SEVEN and EIGHT we had "Second Gunning" again; on 
 counts ONE, TWO, THREE and FOUR, of the third eight, "First 
 Gunning"; and, on counts FIVE, six, SEVEN and EIGHT we had 
 "Second Foiling", which completed the four positions but not 
 all the changes. 
 
 Continue in this manner: On counts ONE, TWO, THREE 
 and FOUR, of the fourth eight, do First Gunning; on the next 
 four counts, do Second Gunning; the next four do First Foiling; 
 and, the next four, do Second Gunning, and so on, for 48 counts; 
 then change the exercise by starting with First Gunning, and 
 tap but ONCE in each direction and come to "first" position on 
 the next count remembering, that after the right hand and 
 foot have led in either position the LEFT hand and foot MUST 
 THEN LEAD in the following position and so continue for 32 
 counts, ending in "first" position, after having finished Second 
 Gunning; then change the exercise again by quickly rising 
 from the floor and passing to First Gunning position; and on 
 the next count arise from the floor again and, while in this 
 position change to second Foiling position; then again, on the 
 next count, arise from the floor and change to First Gunning 
 position, and so continue in this manner for 32 counts ending 
 very suddenly in Second Foiling position, to the left side; hold 
 this position for three counts (either dead-still or by giving 
 three taps with the toe of the left slipper upon the floor) and 
 come back to "first" position on the FOURTH count thus com- 
 pleting the entire exercise of Gunning and Foiling once. 
 
 Do all the above described movements once more, and, 
 instead of holding the Second Foiling position, as in the first 
 ending, bring the body up to "first" position immediately after 
 the strong impluse of the last count. 
 
 For the benefit of the beginners, the following table or 
 chart is here presented: 
 
 R. G. (right gunning) will represent, "First Gunning"; 
 
 L. G. (left gunning) will represent, "Second Gunning"; 
 
 R. F. (right foiling) will represent, "First Foiling"; 
 
 L. F. (left foiling) will represent, "Second Foiling"; and, 
 8 will represent, eight counts : 
 
 First Part, three taps and then "first" position: 
 
 R. G. & L. G., 8; R. F. & L. G., 8; R. G. & L. F., 8; 
 
 R. G. & L. G., 8; R. F. & L. G., 8; R. G. & L. F., 81 
 Second Part, one tap and then "first" position: 
 
 R. G., L. G., R. F. & L. G., 8; R. G., L. F., R. G. & 
 
 L. G., 8; R. F., L. G., R. G. & L. F., 8; R. G., L. G., 
 
 R. F. & L. G., 8: 
 
 Third Part, "double-time": 
 
 R. G., L. F., R. G., L. G., R. F., L. G., R. G. &L. F., 8; 
 
46 NEW YORK STATE REFORMATORY 
 
 R. G., L. G., R. F., L. G., R. G., L. F., R. G. & L. G., 8; 
 
 R. F., L. G., R. G., L. F., R. G., L. G., R. F. & L. G., 8; 
 
 R. G., L. F., R. G., L. G., R. F., L. G., R. G. & L. F., 8; 
 
 Hold L. G. for three counts; come to position on the fourth, 
 and then begin again at the top of the chart and continue to the 
 end coming up to "first" position as above directed. 
 
 NOTE: When the exercises are accompanied by music, 
 the first sixteen counts are a vamp; thirty- two counts of the 
 regular music finish the First Part; thirty-two counts suffice for 
 the Second Part; thirty- two counts more 'bring you to the end of 
 the chart; the four counts that separate the first performance 
 from the repetition are to be only four chords; then follows the 
 vamp for another sixteen counts, and after that the regular 
 music finishes the exercise. 
 
 After Gunning and Foiling is finished take the breathing 
 exercise as described in No. 7 of the First Set. 
 END OF "SECOND SET" 
 
 THIRD SET 
 
 No. 1. WHOLE-LEG EXERCISE Waltz Time 
 
 "Front and Lateral Bending" 
 
 Take "first" position; and, on counts ONE and TWO, while 
 keeping the legs quite close together and the body erect, bend 
 and straighten the knees exactly as directed to do in the first 
 exercise of the First Set. 
 
 On count THREE, by bending the knees and spreading them 
 apart, sit upon the heels without leaning the body forward in 
 the least. 
 
 Straighten the knees and bring the body up to "first" 
 position on count FOUR. 
 
 Repeat counts one and two on counts FIVE and six; sit 
 upon the heels on count SEVEN; come up to "first" position on 
 count EIGHT, and so continue sitting upon the heels on every 
 fourth count for 32 counts. 
 
 No. 2. FOOT EXERCISE Waltz Time 
 
 "On Toes of One Foot" 
 
 On count ONE, lift the right knee as high as you can; 
 bring the right foot up beside the left leg toe of the 
 right slipper pointing straight downward toward the floor and, 
 on the strong impulse of the count, rise upon the very tip of the 
 toe of the left slipper and hold this position for about two 
 seconds; then, on count TWO lower the heel of the left slipper 
 steadily to the floor, but dp not place any weight upon it, and at 
 the same time bring the right foot down to its proper position 
 beside the left foot. 
 
 Do all these movements smoothly and evenly. 
 
 Continue these motions for eight counts, then change by 
 raising the left knee as high as you can; bringing the left foot up 
 beside the right leg, and rising as high as you can upon 
 the tip of the toe of the right slipper on count ONE of the second 
 eight; bring the left foot and right heel down to position on 
 the floor on count TWO, and so on for eight counts. 
 
SYSTEM OF PHYSICAL CULTURE 47 
 
 Repeat the first eight counts during the THIRD EIGHT, and 
 repeat the second eight counts during the FOURTH EIGHT thus 
 making 32 counts. 
 
 No. 3. ANKLE EXERCISE Common Time 
 
 "Ankle Walking" 
 
 In doing this exercise, strive to keep the hips square to the 
 front at all times, and make the body glide from side to side by 
 a twisting of the feet, ankles and lower legs. DO NOT TWIST 
 THE HIPS. 
 
 On count ONE, place all the weight upon the heels and swing 
 the toes around until they point as nearly to the right side as 
 you can make them without twisting the hips in so doing. 
 
 On count TWO, place the weight upon the balls of the feet 
 and swing the heels to the right as you did the toes on count 
 one but do not twist the hips. 
 
 Swing the heels to the right again on count THREE; swing 
 the toes to the right on count FOUR, and so continue for eight 
 counts ending the eighth count with the heels to the right. 
 
 Reverse the direction by swinging the heels to the left 
 side on count ONE of the second eight; the toes to the left on 
 count TWO; the heels to the left again on count THREE; the toes 
 on count FOUR, and so on for sixteen counts ending the last 
 count with the toes pointing to the left side. 
 
 Again reverse the movement by swinging the toes to the 
 right side on count ONE, of the fourth eight, and proceed in that 
 direction for eight counts coming to your starting point on the 
 last count. 
 
 Repeat all these motions in the opposite direction that is, 
 move the heels to the left on count ONE; the toes on count TWO, 
 and so on, to the left for eight counts; then to the right for six- 
 teen counts, and to the left again for eight counts, thereby 
 returning to your starting point on the 64th count. 
 
 No. 4. KNEE EXERCISE Waltz Time 
 
 "Back Step" 
 
 On count ONE, step about twenty-four inches directly to 
 the rear with the right foot; bend the right knee; throw the 
 weight well back upon the right leg; keep the left knee straight; 
 hold the face, chest and hips square to the front; bring the 
 hands down from the hips, swing them forward, upward and 
 backward until the index finger of the left hand touches the 
 hollow in front of the right shoulder, while the elbow is almost 
 as high as the left shoulder; and the right hand is high above 
 and to the rear of the right shoulder; the back of the left hand 
 turned upward, the fingers held as in "Gunning and Foiling", 
 and the back of the right hand faces the rear while the fingers 
 are held in a position preparatory to throwing a spear similar 
 to holding a pencil while writing and on the strong impulse of 
 the count give a decided tension to the muscles of the body, 
 especially those of the right leg. 
 
 Come up to "first" position on count TWO; step to the 
 rear again with the right foot on count THREE; come to position 
 on count FOUR, and so continue for eight counts. 
 
 During the SECOND EIGHT reverse the motions by step- 
 
48 NEW YORK STATE REFORMATORY 
 
 ping backward with the left foot on all the ODD counts, and 
 coming up to position on the EVEN counts; all other motions 
 being in harmony with this change; then, during the THIRD and 
 FOURTH EIGHTS, alternate by stepping backward first with the 
 right foot coming to position on the following count then 
 stepping backward with the left fcot, and so en to the end of 
 the fourth eight. 
 
 Repeat the entire exercise thus making 64 counts and 
 end in "first" position on the last count. 
 
 No. 5. HIP EXERCISE Waltz Time 
 
 "Hip Squares" 
 
 On count ONE, while keeping the hips and chest square 
 to the front and the head directly over the feet, move the hips 
 straight to the right side, exactly as you were directed to do in 
 the hip exercise of the Second Set by inclining the legs to the 
 right as much as you can and at the same time leaning the body 
 from the hips upward over to the left, thereby preserving the 
 balance and keeping the head over the feet. 
 
 On count r i wo, bring the hips up to position and move 
 them to the rear observing the directions given above for 
 count one. 
 
 On count THREE, come up to position and move the hips 
 as far as you can over to the left side but do not twist the hips 
 in the least. 
 
 On count FOUR, come up to "first" positon and hold there 
 for an instant. 
 
 On count FIVE, move the hips to the left again ; then to 
 the rear on count six; to the right on count SEVEN, and hold in 
 "first" position on count EIGHT. 
 
 Repeat all these motions during the SECOND EIGHT, and 
 so continue for 32 counts. 
 
 No. 6. WAIST EXERCISE Waltz Time 
 
 "Diagonal Waist" 
 
 In this exercise be sure that the hips are held square to 
 the front all the time. 
 
 On count ONE, incline the head and shoulders over and 
 down to the right-oblique-forward as far as you can; come up 
 to "first" position and incline the head and shoulders over aud 
 down to the left-oblique-backward, on count TWO. 
 
 Repeat count one on count THREE; repeat count two on 
 count FOUR, ond so continue to the right-oblique-forward and 
 to the left-oblique-backward, for eight counts. 
 
 During the SECOND EIGHT, repeat the first eight; but, 
 move the head and shoulders over and down to the leit-oblique- 
 forward and up, over and down to the right-oblique-backward, 
 instead of to the right-oblique-forward and to the lelt-oblique- 
 backward. 
 
 On count ONE, of the third eight, step cut about thirty-six 
 inches, with the right foot to the right-oblique-forward; bring 
 the hands down from the hips, extend them outward and down- 
 ward in the same direction; bend the right knee while the left 
 knee is held straight; and, while moving the head and shoulders 
 as directed to do on count one of the first eight, cause the tips 
 
SYSTEM OF PHYSICAL CULTURE 49 
 
 of the fingers of the right hand to touch the floor beside the right 
 foot, while the fingers of the left hand are about eighteen inches 
 above the floor this difference being due to the fact that the 
 chest faces outward and not downward. Do not twist the hips; 
 keep them to the front. 
 
 On count TWO keep the arms straight and lift them, 
 with the head and shoulders, and incline them over and down to- 
 the left-oblique-backward, as far as you can, without too much 
 strain, and at the same time, straighten the right leg, and bend 
 the left leg. 
 
 On count THREE, while keeping the elbows straight and 
 the arms parallel with each other, lift the arms, head and 
 shoulders, and incline them over and down to the right-oblique- 
 forward, as on count one; repeat count two on count FOUR, and 
 so continue this second part to the right-oblique-forward, and to 
 the left-oblique-backward, for eight counts coming up to "first" 
 position on the last count. 
 
 On count ONE, of the fourth eight, step out to the left- 
 oblique-forward with left foot and proceed to move the arm, 
 head and shoulders to the left-oblique-forward, and to the right- 
 oblique-backward, during the fourth eight as directed to do dur- 
 ing the third eight coming up to "first" position on the eighth 
 count. 
 
 Repeat the entire exercise from the beginning thus mak- 
 ing 64 counts. 
 
 No. 7. CHEST EXERCISE Two Step Time 
 
 "Wing Action" 
 
 On count ONE, bring the hands down from the hips, swings 
 them forward, upward and back until the tips of the fingers 
 touch the hollow of the throat at the top of the chest; and, on 
 the strong impulse of the count, while the tips of the fingers 
 remain in the same place, lift the right elbow with a quick, 
 energetic action as high as you can; and hold it there for an 
 instant, while keeping the left elbow close to the body. 
 
 On count TWO, lower the right elbow rapidly, and cause 
 the upper arm to strike the chest a good hard blow while the 
 chest is held expanded as much as possible and its muscles 
 firmly tensed. 
 
 Lift the right elbow again on count THREE; lower it on 
 count FOUR, and so continue for eight counts; then, during the 
 SECOND EIGHT, repeat the same exercise with the left elbow 
 while the right remains near the body and its muscles are de- 
 vitalizedthe fingers remaining in the hollow of the throat. 
 
 On count ONE, of the third eight, lift the right elbow as 
 before; and, on count TWO, while the right elbow is being 
 lowered, lift the left elbow and bring it down; on count THREE 
 the right elbow is being lifted again; bring the right down 
 and lift the left on count FOUR, and so continue this alternating 
 movement for eight counts holding the left elbow against the 
 chest on the last count, while the right elbow is being lowered. 
 
 On count ONE, of the fourth eight, lift both elbows 
 together; lower them on count TWO; lift them again on count 
 THREE, and so continue for eight counts. 
 
 Repeat the entire exercise once more thus making 64 
 
50 NEW YORK STATE REFORMATORY 
 
 counts and bring the hands down to "first" position imme- 
 diately after the last count. 
 
 No. 8. SHOULDER EXERCISE Waltz Time 
 
 "Right- Angles" 
 
 On count ONE, bring the hands down from the hips, swing 
 them outward and upward until the arms are on a level with the 
 shoulders, and on a line with each other; close the hands tightly 
 in the fist shape; lift the hands until the forearms are exactly 
 at right-angles with the upper arms; the backs of the hands are 
 facing outward; the wrists held straight; and, on the strong 
 impulse of the count, bring the fist forward, down and back- 
 ward with a strong effort, at the same time keeping the 
 upper arms as high as the shoulders and on a perfect line with 
 each other, the elbows bent exactly at right-angles, the backs 
 of the hands facing outward, the fists tightly clenched, the wrists 
 straight, and all other parts of the body in "first" position, 
 while the breathing is deep and regular. 
 
 On count TWO, swing the fists forward, upward and back- 
 ward, with an equally strong effort as on count one, while ob- 
 serving all the directions as given above for the first count. 
 
 Repeat counts one and two on counts THREE and FOUR, 
 and so continue for 32 counts bringing the ha^nds down to the 
 hips on the last count, instead of lifting them again. 
 
 No. 9. ARM EXERCISE Two Step Time 
 
 "Quarter Circles" 
 
 On count ONE, bring the hands down from the hips and 
 swing them outward and upward until the arms are on a level 
 with the shoulders, and are on a perfect line with each other; 
 clench the fists tightly; have the backs of the hands toward the 
 rear; and, on the strong impulse of the count, tense the muscles 
 of the arms and chest, and, while keeping the arms rigidly 
 straight, swing them around to the front very rapidly and, by 
 concentrating the mind upon the muscles of the arms, force them 
 to stop the hands abruptly when they are exactly in front of 
 their respective shoulders. 
 
 On count TWO, take the tension out of the muscles, and 
 swing the arms around laterally as far as you can, while keeping 
 them up on a level with the shoulders; swing the arms forward 
 again on count THREE; backward on count FOUR, and so continue 
 for 32 counts bringing the hands down to the hips on the last 
 count. 
 
 No. 10. HAND EXERCISE Two Step Time 
 
 "Hooked Fingers" 
 
 On count ONE, bring the hands down from the hips; swing 
 them forward, and up to a level with the shoulders; keep the 
 fingers close together and bend them until they are hook-shaped; 
 bend the elbows until the hands overlap each other; while having 
 the back of the right hand turned outward, and the back of the 
 left hand toward the chest, cause the hooked fingers to engage 
 firmly; and, on the strong impulse of the count, shoot the hands 
 rapidly forward and hold them there for about two seconds; 
 then, on count TWO, while keeping the elbows on a level with 
 
SYSTEM OF PHYSICAL CULTURE 51 
 
 the shoulders, bring the hands back rapidly toward the chest and 
 make a strong effort to pull the hands apart but by keeping the 
 fingers hooked the hands remain fast. Be sure to keep the 
 hands and arms on a level with the shoulders throughout the 
 exercise. 
 
 Extend the hands forward again on count THREE; draw 
 them back on count FOUR, and so continue for 32 counts bring- 
 ing the hands down to the hips immediately after the last count. 
 
 A very good change to make in this exercise, is to change 
 the position of the hands on the first count of each eight; that is, 
 the back of the right hand turned outward during the first eight 
 while the back of the left is toward the chest; and, on count ONE of 
 the second eight, the back of the hands are turned so that the back 
 of the left hand turns outward and the back of the right hand 
 is toward the chest; and reverse again at the beginning of the next 
 eight, and so on, to the end of the exercise. 
 
 If the proper amount of effort is put into the "pull" of 
 this exercise you will notice that just before the hands reach 
 the chest they rebound, or spring, outward, and then return 
 toward the chest and then outward again for two or three 
 times. Pull from the shoulders, and pull HARD. 
 
 No. 11. NECK EXERCISE Waltz Time 
 
 "Reverse Circles" 
 
 On count ONE, tense the muscles of the neck and incline 
 the head over and down to the right until the right ear touches 
 the right shoulder. 
 
 On count TWO, raise the head, and incline it backward as 
 far as you can but keep the mouth shut. 
 
 On count THREE, raise the head and incline it over and 
 down to the left side, as you did to the right on count one. 
 
 On count FOUR, raise the head and incline it forward. 
 
 Reverse the motions during the next four counts by 
 inclining the head to the left on count FIVE; to the rear on count 
 six; to the right on count SEVEN, and forward on count EIGHT. 
 
 Repeat all these motions during the SECOND, THIRD and 
 FOURTH EIGHTS thus making 32 counts and bring the head up 
 to "first" position on the last count. 
 
 No. 12. WHOLE-BODY EXERCISE Waltz Time 
 
 "Handkerchief Exercise" 
 
 On count ONE, jump up off the floor; bring the feet 
 about thirty-six inches apart; bend the knees, the hips and the 
 waist; bring the hands down in front, pass them between the 
 feet and touch the tips of the fingers to the floor slightly to the 
 rear of your standing place. All these motions are to be done 
 simultaneously, and the muscles of the entire body are to be 
 given a decided tension on the strong impulse of the count. 
 
 On count TWO, straighten the knees, the hips and the 
 waist; keep the elbows straight and swing the arms forward and 
 upward the palms being gradually separated until the arms are 
 parallel with each other and bring the head, shoulders and 
 arms backward, until the face is turned toward the ceiling. Do 
 not bend the elbows nor spread the hands farther apart than are 
 the arms at the shoulders. 
 
62 NEW YORK STATE REFORMATORY 
 
 On count THREE, swing the head, shoulders and arms over 
 and down as directed to do on count one, the hands, after passing 
 below the level of the shoulders, being gradually drawn together 
 until the tips of the fingers touch each other as they touch the 
 floor some two or three inches to the rear of where they touched 
 before. 
 
 I might add here, that you are to imagine if you have 
 not the real thing at hand that on the first downward movement 
 you drop your handkerchief on the floor and on the next down- 
 ward movement you pick it up, then drop it again a little farther 
 back on the next downward movement, and so on to the end of 
 the exercise. This is why we call it the "Handkerchief Exer- 
 cise." 
 
 Lift the head, shoulders and arms, and incline them back- 
 ward on count FOUR, and continue as above directed for 32 
 counts springing from the floor and coming up to "first" 
 position on the last count. 
 
 This is an excellent exercise. Execute it with a will. 
 
 No. 13. RAPID EXERCISE Two Step Time 
 
 "Farmers' Warming" 
 
 This is a familiar movement, and an excellent exercise 
 for warming the body when its chilled condition is due to a 
 sluggish circulation. 
 
 Keep the lungs well supplied with fresh air, while 
 carrying out the following directions: 
 
 On count ONE, bring the hands down from the hips, swing 
 them outward, and up to a level with the shoulders, then pass 
 them very rapidly forward and around, until the palms and the 
 fingers strike the back of the shoulders a good hard blow. To 
 make the movement sufficiently rapid, it will be necessary to 
 tense the muscles of the arms and chest considerably, while the 
 will and determination are centered in the one thought of 
 making the movement a very rapid one. 
 
 On count TWO, take the excessive tension out of the muscles, 
 and move the arms as far around to the rear as you can; and 
 then, on the strong impulse of the count, bring them around, 
 as on count one, with sufficient speed to finish the motion before 
 the beginning of another count. Of course the speed will be 
 determined by the rapidity of the counting, therefore the count- 
 ingwhether oral or in time to music should be such that, as 
 the individual or the class improves in ability from day to day, a 
 constant effort, with increased speed, is maintained. 
 
 On count THREE, repeat count two, and so continue for 32 
 counts - coming to "first" position on the last count. 
 
 NOTE: You will find it best to make the right arm pass 
 above the left arm on the first forward movement, then the 
 left arm pass above the right arm on the succeeding forward 
 movement, and so on, alternating these courses, to the end of 
 the exercise. 
 
 No. 14. LIGHT-STEP EXERCISE Two Step Time 
 
 "Combination" 
 
 This is quite a catchy exercise, and one that is pleasing 
 to observers as well as beneficial to the performer. The move- 
 
SYSTEM OP PHYSICAL CULTURE 53 
 
 ments should be lively and full of spring, while at the same 
 time smooth and graceful. 
 
 On count ONE, lift the right foot well off the floor and 
 bring it across in front of the left leg until the heel of the 
 right slipper is from twelve to eighteen inches to the left- 
 oblique-forward of the left leg; the right foot arched so that 
 the sole of the slipper turns backward and downward; give two 
 hops in rapid succession on the left foot, springing up off the 
 floor some two or three inches and landing lightly upon the ball 
 of the left foot each time; then, on count TWO, bring the right 
 foot down to its position on the floor and give two hops on the 
 right foot while the left foot is being thrown across to the right- 
 oblique-forward, as the right foot was thrown to the left-oblique- 
 forward on count one, and land lightly upon the ball of the 
 foot as before directed. 
 
 Lift the right foot again, and give the two hops on the 
 left foot on count THREE; give the two hops on the right foot on 
 count POUR, and so continue for sixteen counts bringing the 
 right foot down to its place on the floor beside the left foot on 
 the strong impulse of the last count. 
 
 During the SECOND SIXTEEN counts, repeat the same exer- 
 cise, but, instead of making the right foot lead as before, lift 
 the left foot and bring it across to the right-oblique-forward, and 
 give the two hops on the right foot as above explained ending 
 as before at the finish of the sixteenth count. 
 
 On count ONE, of the third sixteen, bring the right foot 
 out and up directly to the right side and give the two hops as 
 before keeping the right leg straight then, on count TWO, 
 bring the right foot down to its position on the floor and extend 
 the left foot out and up to the left side and give the two hops on 
 the right foot; bring the right foot to the right again, on count 
 THREE; the left foot to the left on count FOUR, and so on for 
 sixteen counts ending on the last count as above directed. 
 
 During the FOURTH SIXTEEN counts, repeat the third six- 
 teen counts by bringing the left foot out and up to the left side 
 and giving the two hops on the right foot on count ONE, and 
 proceed in the usual manner to the end bringing the left foot 
 down to its proper place on the floor at the finish of the sixteenth 
 count. 
 
 During the FIFTH SIXTEEN counts, bring the right foot 
 directly forward and the left foot directly backward and give the 
 two hops on the foot remaining on the floor each time the oppo- 
 site foct moves to the front or to the rear ending as before, by 
 bringing the foot that leads (the right foot, in this case) down to 
 its proper place on the floor beside the other foot. 
 
 Keep the hips square to the front; the legs straight, and 
 bring the feet directly forward and directly backward. 
 
 During the SIXTH SIXTEEN counts, repeat the fifth sixteen 
 counts by having the left foot lead to the front and the right 
 foot move to the rear, while the hopping continues as usual 
 ending as before by bringing the left foot down to the floor be- 
 side the right foot on the last count. 
 
 Now we come to the part which combines all these move- 
 ments in a succession of changes : 
 
 Bring the right foot over and across to thd left-oblique- 
 
64 NEW YORK STATE REFORMATORY 
 
 forward and give two hops on the left foot on count ONE; extend 
 the left foot over and across to the right-oblique-forward and 
 give the two hops on the right foot on count TWO; extend the 
 right foot directly out and up, to the right side, and give the two 
 hops on the left foot on count THREE; bring the left foot directly 
 out and up to the left side, and give the two hops on the right 
 foot on count FOUR; extend the right foot directly forward and 
 give the two hops on the left foot on count FIVE; extend the 
 left foot directly to the rear and give the two hops on the right 
 foot on count Six; bring the right foot directly forward again 
 and give the two hops on the left foot on count SEVEN, and 
 bring the right foot down to its place on the floor beside the 
 left foot on count EIGHT. 
 
 Repeat the above eight counts, with the left foot leading 
 during the SECOND EIGHT; that is, bring the left foot across the 
 right leg on count ONE; the right across the left on count TWO; 
 the left out to the side on count THREE; the right out to the side 
 on count FOUR; the left forward on count FIVE; the right back- 
 ward on count six; the left forward again on count SEVEN and 
 down to position on count EIGHT. 
 
 Have the right foot lead again during the THIRD EIGHT, 
 and the left foot lead again during the FOURTH EIGHT, thus end- 
 ing the exercise on the 128th count. 
 
 This exercise may be reduced one-half, if the leader so 
 directs, but the body must be held well up in "first" position 
 throughout the entire performance. 
 
 No. IS. DEVITALIZING EXERCISE Waltz Time 
 
 "Forearm Devitalizing" 
 
 On count ONE, change to "second" position, and swing the 
 right hand and forearm forward and upward in an energetic 
 manner until the inner edge of the hand is close to the front side 
 of the right shoulder, and on the strong impulse of the count- 
 while the elbow is held near the body and the fingers, hand, 
 Wrist and forearm are perfectly straight tense the muscles of 
 these parts severely; then, by an act of the will, take ALL the 
 tension out of these same muscles instantaneously thereby allow- 
 ing the hand to fall like a heavy weight down by the side of 
 the right leg. 
 
 Lift the hand again in the same manner on count three; 
 allow it to fall limply on count FOOR, and so continue with the 
 right forearm for eight counts; then use the left hand and 
 forearm in like manner for eight counts, after which repeat the 
 exercise with both hands moving in unison for sixteen counts; 
 and then repeat all the movements once more thus making 64 
 counts. 
 
 No. 16. ARTISAN EXERCISE Waltz Time 
 
 "The Anvils" 
 
 JOn count ONE, step about thirty-six inches directly forward 
 th the right foot; bend the right knee; keep the left leg 
 traight; close both hands in the first shape; swing the right hand 
 forward until the edge of the fist rests firmly upon the right 
 knee; swing the left arm which must be held straight back- 
 ward, upward, over and down in a large circle and cause the 
 
SYSTEM OF PHYSICAL CULTURE 55 
 
 left fist to land in an apparently severe blow upon the clenched 
 fist resting upon the right knee on the strong impulse of the 
 count. In this final part of the count the back of the right 
 hand is toward the right side; the back of the left hand is 
 toward the left side; the muscles are energetically tensed, 
 and the striking of the one fist upon the other must appear 
 to be much more severe than it actually is the imagination 
 being allowed full sway. 
 
 On count TWO, come up to "first" position in an easy and 
 graceful manner, with the severe tension removed from the 
 muscles. 
 
 On count THREE, repeat count one; come back to "first" 
 position on count FOUR, and so continue stepping forward on the 
 right foot for eight counts; then change by stepping forward in 
 like manner on the left foot; placing the left fist on the left knee, 
 and describing the large circle and delivering the blow with the 
 right fist on count ONE of the second eight; coming back to "first' ' 
 position on count TWO, and so continuing during the second eight. 
 
 During the THIRD EIGHT, repeat the first eight, and during 
 the FOURTH EIGHT repeat the second eight thus requiring 82 
 counts, and ending in "first" position. 
 
 No. 17. IMITATION EXERCISE Waltz Time 
 
 "Wall Pushing" 
 
 Imagine that there is a high wall in front of you and that 
 you are determined to push it over. 
 
 On count ONE, bring the hands down from the hips and 
 swing them outward and upward to the right-oblique-forward 
 until the arms are straight and on a level with the shoulders; 
 the wrists are bent at right-angles so that the hands and fingers 
 are perpendicular and the palms are facing to the right-oblique- 
 forward; then, on the strong impulse of the count, while holding 
 the chest very firm and square to the front, draw the shoulders 
 as far backward as you possibly can and bring them outward to 
 the right-oblique-forward so that the palms of the hands come 
 squarely against the imaginary wall in a strongly pushing 
 position. 
 
 Bring the hands back to the hips and take the tension out 
 of the muscles on count TWO; give the push again on count 
 THREE; back to position on count FOUR, and so continue pushing 
 to the right-oblique-forward for eight counts; then repeat the 
 exercise to the left-oblique-forward during the SECOND EIGHT 
 counts. 
 
 On count ONE of the third eight, step about twenty-four 
 inches directly forward with the right foot; turn the chest so 
 that it almost faces the left side; lean the body slightly back- 
 ward; bend the left knee and throw the weight upon the left 
 leg; raise the arms up directly in front to a level with the shoul- 
 dershands held in the pushing attitude as above described 
 and, on the strong impulse of the count, draw the shoulders 
 backward as before directed, and then throw the entire weight 
 against the imaginary wall; and, at the very instant the shoul- 
 ders are thrust forward, straighten the left leg, and bend the 
 right knee, but do not lean the body forward, in fact the body 
 still leans slightly backward while the chest fronts to the left- 
 
66 NEW YORK STATE REFORMATORY 
 
 oblique-forward, and the right arm is somewhat higher than the 
 left arm when the hard push is given. 
 
 On count TWO, come back to "first" position; step 
 forward and give the push again on count THREE; come back 
 to position on count FOUR, and so continue stepping forward on 
 the right foot during the third eight; then step forward 
 with the left foot in like manner on all the odd counts and come 
 back to position on all the even counts during the fourth eight 
 all changes of the body-positions must correspond with the 
 change of step. 
 
 Repeat the entire exercise: that is, push to the right- 
 oblique-forward and back to position during the first eight; to 
 the left-oblique-forward and back to position during the second 
 eight; step directly forward with the right foot and hack to 
 position during the third eight, and step directly forward with 
 the left foot and back to position during the fourth eight thus 
 requiring 64 counts in all. 
 
 END OF THIRD SET. 
 
 FOU RTH SET 
 
 No. 1. WHOLE-LEG EXERCISE Waltz Time 
 
 4 'Sitting on Heel" 
 
 Take "first" position and during counts ONE, TWO, THREE 
 and FOUR, without inclining the body forward in the least, gradu- 
 ally bend the knees until at the finish of the fourth count you 
 are sitting upon your heels. 
 
 To preserve your balance, allow the heels to rise from the 
 floor and the knees to pass slightly forward as the body descends, 
 at the same time pressing the hands more firmly against the 
 waist. 
 
 Remain sitting upon the heels until just before the strong 
 impulse on count FIVE, on which count you begin straightening 
 the knees again and continue so doing during counts six, SEVEN 
 and EIGHT gradually bringing the body up to its former position, 
 but not inclining the body forward in so doing. 
 
 The knees should reach "first" position on the strong 
 impulse of count eight, and not an instant before. Do not rise 
 high upon your toes on count seven, and then bring the heels 
 down on count eight as most people would do but bring the 
 heels to the floor on count seven, and hold them there until the 
 knees straighten at the finish of count eight. 
 
 Sit upon the heels during the SECOND, the THIRD and the 
 FOURTH eights thus doing the exercise four times in 32 counts. 
 
 This exercise must ba done slawly and steadily, ani the 
 muscles must be under the control of the will at all times. 
 
 No. 2. FOOT EXERCISE Waltz Time 
 
 "Front Circles" 
 
 Hold the upper part of the body carefully in "first" 
 position during this exercise. 
 
 On count ONE describe a large circle out in front, with the 
 right foot, by passing this foot, first forward, then in a curved 
 course to the left and upward, some three feet or more, and over 
 
SYSTEM OF PHYSICAL CULTURE 57 
 
 rand across to the right and downward in a wide swing; and, by 
 bending the left knee considerably, touch the floor a light 
 glancing blow with the toe of the right slipper as far out in 
 front as you can on the strong impulse of the count, as the right 
 foot passes in its downward sweep to the left in completing the 
 circle. 
 
 Strive to keep the toe of the right slipper pointing to the 
 front, in a line with the leg, instead of having it point upward. 
 Keep the right leg straight. 
 
 Continue the movement of the right foot into another circle 
 on count TWO; and into still another on count THREE, and so on 
 for eight counts bringing the right foot down to its position 
 beside the left foot on the last count. 
 
 Each time the left knee is bent to allow the right foot to 
 touch the floor, out in front, it should be again straightened, as the 
 right foot once more passes upward in its circular course. 
 
 During the SECOND EIGHT, describe these circles with the 
 left foot as directed to do with the right foot during the first 
 eight. . 
 
 Use the right foot again during the THIRD EIGHT, and the 
 left foot again during the FOURTH EIGHT making 32 counts, and 
 -ending in "first" position at the finish of the exercise. 
 
 No. 3. ANKLE EXERCISE Common Time 
 
 "Prying" 
 
 In the past, we have had much trouble in getting the class 
 to understand this simple exercise well enough to properly exe- 
 cute it; therefore, I wish you would observe closely the directions 
 here given. 
 
 On count ONE, swing the right leg around, in front of the 
 left, until the back of the right knee presses firmly against the 
 front of the left knee, and the right foot reaches as far as possi- 
 ble to the rear, while only the tip of the toe of the right 
 slipper touches the floor. All other parts of the body are to be 
 held in "first" position. 
 
 On count TWO, straighten and stiffen the right leg, and bend 
 the left knee until the right foot is pushed as far forward as possi- 
 ble. Both knees are to be kept together and, as one knee 
 straightens the other knee bends. 
 
 On count THREE, step as far forward as you can, by 
 straightening the left leg, and passing the left foot to the right 
 side of the right foot and onward to the front, the right knee 
 bending to permit the longer stride, and swing the body forward 
 until the weight is again placed upon the ball of the left foot, and 
 the right knee is bent so that only the tip of the toe of the right 
 slipper touches the floor to the rear, as at the end of count one. 
 
 Repeat count two, on count FOUR; repeat count three on 
 count FIVE, and so continue this manner of prying the right foot 
 forward, on the EVEN counts, for eight counts ending the 
 -eighth count with the right foot extended far out to the front. 
 
 During the SECOND EIGHT, return to your starting point 
 '.by first swinging the right foot to the rear, passing it to the left 
 side of the left foot, into the position above described for the 
 ending of count one of the first eight; then, on the following 
 .count, straighten the right knee suddenly, thereby causing it 
 
58 NEW YORK STATE REFORMATORY 
 
 to force the left leg as far as possible to the rear without 
 separating the knees, both feet are kept in touch with the floor 
 and on all even counts they are forced either forward or back- 
 ward by a prying pressure of the opposite leg. Swing the right 
 foot to the rear again as before, and proceed as above directed - 
 ending the eighth count, with the right foot on your starting 
 point, while the left foot is some distance to the rear. 
 
 On count ONE, of the third eight , swing the left foot around 
 and place the tip of the left slipper on the floor as far to the 
 rear of the right foot as you can, and proceed forward during the 
 ordinary number of counts as directed to dp during the first eight 
 and then return to your starting point during the FOURTH EIGHT ; 
 after which, repeat the exercise from the beginning and bring 
 the left foot around to "first" position, on the last count. 
 
 No. 4. KNEE EXERCISE Waltz Time 
 
 "Reversed Laterals" 
 
 On count ONE, swing the right foot around to the rear, and 
 pass it as far as possible to the left side of the left foot; and, at 
 the same time, bring the hands down from the hips and swing 
 them outward and upward until they are parallel and on a level 
 with the shoulders, as the front of the chest and hips are turned 
 toward the right side; then, on the strong impulse of the count, 
 bend the right knee and throw the weight of the body back 
 upon the right leg keeping the left foot in its original place 
 upon the floor, and holding the left leg straight. 
 
 Make all these motions as large as you can, and execute 
 them as gracefully as possible. 
 
 On count TWO, swing the body back around to "first" 
 position; repeat count one, on count THREE, and so continue for 
 eight counts ; then swing the left foot around to the right side 
 and proceed as above directed during the second eight; after 
 which, alternate by first swinging the right foot around to the 
 left side, and coming back to position on the next count; swing- 
 ing the left foot around to the right side, and so on for sixteen 
 counts. 
 
 Repeat the entire exercise making 64 counts and end 
 in "first" position. 
 
 No. 5. HIP EXERCISE Waltz Time 
 
 "Cross-Leg Action" 
 
 On count ONE, raise the right knee as high as the hips; 
 bend it at right-angles; and, on the strong impulse of the count, 
 throw the right foot directly to the left side, across in front of 
 the left leg and up until the right foot and the right knee are 
 as high as the right hip, while both the hip and the knee are 
 bent at right-angles. 
 
 This, at first, may seem impossible due to a lack of flexi- 
 bility of the hip muscles but patient and determined practice 
 will in time accomplish the desired result. 
 
 Bring the right foot down to its position on the floor be- 
 aide the left foot, on count TWO; swing it across in front of the 
 left leg again on count THREE, and so continue for eight counts ; 
 then use the left foot and leg in like manner during the SECOND- 
 EIGHT; then alternate by first moving the right foot, and then. 
 
SYSTEM OF PHYSICAL CULTURE 59* 
 
 the left foot, and then the right foot again, and so on for six- 
 teen counts; after which, repeat the entire exercise from the 
 beginning making 64 counts in all. 
 
 No. 6. WAIST EXERCISE Waltz Time 
 
 "Revolving" 
 
 On count ONE, lift the arms until they are as high as 
 the shoulders and on a perfect line with each other the palms 
 of the hands turned to the floor and, on the strong impulse of the 
 count, swing the arms and chest as far around to the right as 
 you can without moving the hips thereby giving a strong twist- 
 ing action to the muscles of the waist. 
 
 Remember: Keep the arms horizontally straight and on 
 a perfect plane with the shoulders and back, and do not move 
 the hips any more than you can possibly help . 
 
 On count TWO, swing the arms and chest around from 
 the right side as far to the left as you can; swing them around 
 to the right on count THREE; to the left again on count FOOR, 
 and so continue for 32 counts coming to "second" position on 
 the last count. 
 
 No. 7. CHEST EXERCISE Two Step Time 
 
 "Perpendicular Drill" 
 
 On count ONE, close the right fist tightly, and draw it 
 up under the armpit as closely as possible; expand the chest to 
 its fullest extent and hold it well up, as the fist shoots down- 
 ward in a strong punching manner, on count TWO; raise the 
 right fist again on count THREE; shoot it downward on count 
 FOUR; and so continue with the right fist for eight counts; then 
 use the left fist in a like manner, while the right arm hangs 
 simply at the side, during the SECOND EIGHT; after which alter- 
 nate by lifting the right fist on count ONE, and lifting the left 
 fist on count TWO as the right fist is being brought down, then 
 lowering the left, and raising the right again on count THREE, 
 and so on during the third eight holding the left fist down at 
 the end of count seven while the right fist is being brought 
 down on count eight, then change again by using both fists in 
 the same manner simultaneously during the FOURTH EIGHT. 
 
 Repeat the entire exercise once more making 64 counts 
 and end in "second" position on the last count. 
 
 This is an excellent exercise for solidifying the shoulders 
 and upper chest muscles, if you observe the following precautions : 
 
 Always have the chest well up, and fully expanded, on 
 each and every downward punch of the fists; breathe as evenly 
 and as deeply as you can, but do not spasmodically expel the 
 air at the downward motions of the arms; and, last, but not 
 least, make these punches energetically. 
 
 No. 8. SHOULDER EXERCISE Two Step Time 
 
 "Great Circles" 
 
 On count ONE, tense the muscles of the arms, and hold the 
 elbows perfectly straight, while the fists are closed tightly, 
 the backs of the hands turned to the rear and swing the arms out 
 laterally, upward and over, until the edges of the hands strike 
 against each other high above and slightly to the rear of the 
 
60 NEW YORK STATE REFORMATORY 
 
 head making the upper arms touch the head, just behind the 
 ears, without inclining the head forward in so doing. 
 
 On count TWO, keep the chest fully expanded, and bring 
 the hands and arms down, along the previous course, to their 
 former position at the side still holding the backs of the hands 
 to thd rear. 
 
 Repeat count one, on count THREE; lower the hands again 
 on count FOUR, and so continue holding the fists closed tightly 
 for eight counts. 
 
 On count ONE, of the second eight, open the hands and 
 swing them outward and upward, as on count one of the first 
 -eight, until the palms strike together with a loud clap, on the 
 strong impulse of the count; bring the hands down and strike the 
 palms together just behind the hips, on the strong impulse of 
 count TWO; raise them again on count THREE, and so continue 
 during the second eight, but DO NOT ALLOW THE ELBOWS TO 
 BEND AT ANY TIME, for, unless the arms are held perfectly straight 
 on the strong impulse of each count, the muscles of the upper 
 chest and shoulders are not brought into proper play and a 
 corresponding loss in the attainable result follows. 
 
 Repeat the first eight during the THIRD lEGHT; repeat the 
 second eight during the FOURTH EIGHT, and so continue for 64 
 counts ending in "second" position. 
 
 No. 9. ARM EXERCISE Waltz Time 
 
 "Tensing" 
 
 The above title clearly sets forth the character of this 
 exercise, but there is a peculiar gradation that must be 
 observed in executing the movements. 
 
 To begin with, empty the lungs as well as possible, and 
 gradually fill them again during counts ONE, TWO and THREE, as 
 the arms are being raised steadily outward and upward until 
 they are perpendicular above the shoulders : then, on count FOUR, 
 close the hands firmly in the fist shape, draw all the air you 
 possibly can into the lungs, bend the elbows so that the fists are 
 brought down to a level with the top of the head, and at the 
 same time, send a gradually increased tension into all the muscles 
 of the hands, arms and chest without allowing any of the air 
 to escape from the lungs; lower the hands to a level with and 
 just in front of the throat, and continue to gradually increase 
 the tension of the muscles of the hands, arms and chest until 
 such tension is very decided, on the strong impulse of count FIVE; 
 on counts six, SEVEN and EIGHT gradually remove the tension 
 out of these muscles and let all the air you can, out of the lungs 
 assuming a limp and listless attitude, at the end of the last 
 count. 
 
 All these changes must take place very smoothly, and very 
 gradually but not too slowly and must be under the de- 
 termined control of the will at all times. 
 
 Repeat the first eight counts, during the SECOND EIGHT, 
 during the THIRD EIGHT, and again during the FOURTH EIGHT 
 thus making 32 counts, and ending in "second" position on the 
 last count. 
 
 Make each repetition of the exercise, more severe as to the 
 degree of tension, but, if the exercise appears to cause dizziness 
 
SYSTEM OF PHYSICAL CULTURE 61 
 
 you should notT tense the chest muscles quite so severely as the 
 annoyance might very possibly be due to this cause. 
 
 No. 1O. HAND EXERCISE Two Step Time 
 
 "Palm Action" 
 
 On count ONE, lift both arms up in front, to a level with 
 the shoulders, and bend the elbow, until the palms come squarely 
 together in front of the chest, and, on the strong impulse of the 
 count, shoot the hands rapidly forward as far as possible. 
 
 On count TWO, while keeping both palms pressed firmly 
 together from the wrists to the tips of the fingers, and while 
 holding the arms on a level with the shoulders, bend the elbows 
 and draw the hands backward until the inside of the wrists 
 touch the front of the chest between the shoulders being sure to 
 keep the wrists nearest the palms, pressed firmly together, and the 
 fingers pointing forward, and slightly downward, instead of 
 upward. 
 
 At first this may seem impossible, yet, with a little effort 
 and patient practice the ligaments of the hands and wrists will 
 be stretched sufficiently to permit the full action necessary to 
 the exercise. 
 
 Extend the hands forward on count THREE; draw them 
 back to the chest again on count FOUR, and so continue for 32 
 counts bringing the hands down to "first" position immediate- 
 ly after the last count. 
 
 No. il. NECK EXERCISE March Time 
 
 "Head Turning" 
 
 While standing in "first" position, on count ONE, turn the 
 face as far around to the right as possible, and look at some 
 object directly to the rear; on count TWO, turn the face around 
 to the left as far as you can and look at the same object from 
 the other side; turn the face to the right again on count THREE, 
 to the left again on count FOUR, and so continue for 32 counts- 
 bringing the face around to "first" position on the last count. 
 
 It is best to tense the muscles each time the face is turn- 
 ed. It is also best not to make this exercise too severe, neither 
 should it be devoid of exertion common sense will dictate the 
 limits. 
 
 No. i 2. WHOLE-BODY EXERCISE Waltz Time 
 
 "Gypsy Camp" 
 
 This is a very pleasing exercise, and one that will add grace 
 to the muscular actions of the one mastering it utilizing, as it 
 does, the smoothest and easiest possible course in sitting down 
 upon the floor or ground, it is worthy of attention. 
 
 Starting from "first" position, on count ONE extend the 
 right foot some twelve inches or more directly to the rear and 
 bend the left knee until the right knee touches the floor beside 
 the left foot the body remaining perfectly erect. 
 
 On count TWO, bring the hands down from the hips and 
 swing them outward until the palm of the left hand rests upon 
 the left knee and the palm of the right hand rests upon the 
 floor about eighteen inches to the right-oblique-forward of the 
 right knee. 
 
62 NEW YORK STATE REFORMATORY 
 
 On count THREE, throw the weight over on the right arm, 
 raise the toe of the left foot and the right knee clear of the 
 floor and swing the body around and sit upon the floor with the 
 back turned toward the right wall. 
 
 On count FOUR, bring the right hand up from the floor 
 and interlace the fingers of both hands around the left leg just 
 below the knee, and remain during the rest of the count in an 
 easy reclining attitude, - imagining, if you like, that you are 
 around a real camp fire listening to the stories of great adven- 
 tures, broken into by the sound of count FIVE, when you 
 immediately disengage the fingers, place the left hand upon 
 the left knee, return the right hand to its former place on the 
 floor; exactly as at the end of count three. 
 
 On count six, place the weight on the right hand, the left 
 heel and right toe, and swing the body around until the right 
 Iknee rests upon the floor beside the left foot, just as at the end 
 of count two. 
 
 On count SEVEN, bring the body up erect and the hands to 
 the hips, as at the end of count one being sure that the body 
 -does not lean forward but is held perpendicular above the right 
 knee. 
 
 On count EIGHT, straighten the left knee and thereby bring 
 the body up to ' 'first" position. 
 
 During the SECOND EIGHT, repeat all these motions by 
 using the hands and feet in the opposite manner, that is, kneel 
 upon the left knee, place the left hand upon the floor and swing 
 the body around and sit with the back facing the left wall, and 
 then come up to "first" position again in accordance with the 
 directions given above. 
 
 Repeat the first eight during the THIRD EIGHT, and then 
 repeat the second eight during the FOURTH EIGHT thus com- 
 pleting the exercise in 32 counts, and ending in "first" position. 
 
 The exercise may be continued for another 32 counts if the 
 leader so directs. 
 
 No. 13. RAPID EXERCISE Gallop Time 
 
 "Arm Circles" 
 
 This is a RAPID exercise, and, like all our "rapid" exer- 
 cises, the one controlling characteristic is SPEED; the jmain 
 reason for this is, that with increased speed, under the control 
 of the mind, there is a corresponding concentration of the whole 
 being, both mental and physical. 
 
 On count ONE, extend the right arm straight out in front; 
 hold the arm perfectly straight; hold the hand and fingers as in 
 "Gunning and Foiling" (the last exercise in the Second Set, No. 
 17) , and, while holding the chest square to the front, and with- 
 out bending the arm at any place except at the shoulder joint, 
 describe as many circles as you possibly can (one or more) by 
 moving the hand first upward, then over to the right, arid then 
 downward in a curve to the starting point which should be not 
 more than six or eight inches below the level of the shoulder 
 and then upward as before rising not more than six or eight 
 inches above the level of the shoulder and then over, around 
 and down again until the second circle is completed. 
 
 Continue these circles, as above directed, for eight counts; 
 
SYSTEM OF PHYSICAL CULTURE 63 
 
 then retrace these circles in the opposite direction during the 
 SECOND EIGHT being sure to hold the arm straight, to keep the 
 chest steady, and to move the hand with the utmost speed. 
 
 Use the left arm and hand during the THIRD EIGHT, as 
 directed to use the right arm and hand during the first eight; 
 then reverse the circles during the FOURTH EIGHT. 
 
 During the next thirty-two counts, use both arms and 
 hands in unison - changing the direction of the circles every 
 eight counts; and then repeat the entire exercise from the begin- 
 ning thus making 128 counts and bring the hands down to 
 "first" position immediately after the last count. 
 
 This exercise may end with the first part if the leader so 
 directs. 
 
 No. 14. LIGHT-STEP EXERCISE Two Step Time 
 
 "Side Step" 
 
 This "light-step" movement differs somewhat from the 
 other lightstep exercises which we have heretofore had. 
 
 On count ONE, step out about twenty-four inches directly 
 to the right side; place all the weight upon the ball of the right 
 foot; bend the left knee and draw the toe of the left slipper 
 along the floor up to the right foot only the very tip of the 
 left slipper touching the floor, while the inner edge of that slipper 
 rests against the instep of the right foot, and extends upward 
 along the right leg and, on the strong impulse of the count, 
 rise as high as possible upon the toes of the right foot, without 
 placing any extra weight whatever upon the left foot. Make all 
 these movements in a smooth and graceful manner; then, 
 on count TWO, step the same distance directly to the left side; 
 place the weight on the ball of the left foot; bend the right 
 knee, and draw the right foot up along-side the left foot and 
 leg, exactly as explained for the opposite foot on count one, 
 and rise as high as possible upon the toes of left foot on the 
 strong impulse of the count. 
 
 Step to the right side and repeat count one on count THREE; 
 to the left side and repeat count two on count FOUR, and so 
 continue for 32 counts ending in "first" position at you starting 
 point on the finishing of the last count. 
 
 No. IS. DEVITALIZING EXERCISE Waltz Time 
 
 "Whole-Arm Devitalizing" 
 
 On count ONE, raise the right hand and shoot it upward 
 until the arm is perfectly straight above the right shoulder, the 
 back of the hand is toward the right side, the fingers held 
 straight, and every muscle of the arm and hand slightly tensed 
 on the strong impulse of the count. 
 
 On count TWO, take all the tension out of these muscles 
 and allow the arm and hand to fall straight downward not 
 outward as if the arm were a string and the hand a heavy 
 ball suddenly let loose. 
 
 In this exercise the hand passes straight upward in front 
 of the shoulder and must retrace the same course in falling. 
 
 Raise the hand again on count THREE; allow it to fall on 
 count FOUR, and so continue with the right hand for eight 
 
64 NEW YORK STATE REFORMATORY 
 
 counts; then use the left arm and hand in like manner during 
 the SECOND EIGHT; and then use both arms and hands simul- 
 taneously for sixteen counts; after which, repeat the entire ex- 
 ercisethus making 64 counts and bring the hands up to 
 "first" positibn immediately after the last count. 
 
 Note: You will find this exercise very refreshing, if you 
 allow the whole body especially the chest to become limp, 
 each time the arms fall in unison. This will be especially true 
 if you have been hard at work beforehand. 
 
 No. 16. ARTISAN EXERCISE Waltz Time. 
 
 "Mowing Grass" 
 
 It is very easy to drift into a half-hearted manner of 
 performing this exercise, but the exact opposite is the plan you 
 should adopt always remembering, of course, that there are 
 two extremes: in the one, you practically do nothing, while in 
 the other, you overdo. It is best to keep between these two 
 extremes, by striking a "happy medium." 
 
 On count ONE, jum up off the floor and separate the feet 
 by about thirty-six inches moving each foot about eighteen 
 inches laterally from its former place on the floor; throw the 
 head and shoulders over and down to the right side until the 
 side of the chest rests upon the right leg, while the right knee 
 is so bent as to bring the upper right leg almost parallel with 
 the floor; hold the chest partly facing the front and extend the 
 arms so that the right arm is straight out toward the right 
 side from the knee, while the left elbow is bent until the left 
 hand almost touches the front of the right knee; both hands 
 closed tightly, as if grasping the handle of a scythe, with the 
 back of the right hand facing the rear and the back of the left 
 facing outward from the knee. 
 
 On count TWO, imagining that you are to cut a wide swath 
 of grass with the supposed scythe which you hold in your hand, 
 give a tremendous drawing pull with the arms, and at the same 
 time swing the body over to the left side until the side of the 
 chest rests on the upper left leg, the opposite to count one; 
 straighten the right knee and bend the left; straighten the left 
 elbow, extend the left arm out to the left of the knee, and bend 
 the right elbow until the right fist is close to the left knee. The 
 chest should face the front as nearly as possible and the face 
 should be turned so that you may observe the leader's move- 
 ments at all times. 
 
 On count THREE, raise the body slightly higher, and swing 
 it over to the right side, exactly as on count one; give the strong 
 pull again on count FOUR, exactly as directed to do on count two, 
 and so continue for eight counts jumping up off the floor and 
 bringing the feet together and the hands to the hips, in "first" 
 position, on the last count. 
 
 On count ONE, of the second eight, jump up off the floor 
 and spread the feet apart again; lean over to the left side in- 
 stead of over to the right as before and repeat the movement 
 described for the first eight, giving the strong swinging pulls, 
 from left to right, on the EVEN counts springing off the floor 
 and coming to "first" position on the eighth count. 
 
 During the THIRD EIGHT, repeat the first eight, and during 
 
SYSTEM OE PHYSICAL CULTURE 65 
 
 the FOURTH EIGHT, repeat the second eight thus making 32 
 counts and ending in "first" position on the last count. 
 
 No. i7. IMITATION EXERCISE Waltz Time. 
 
 "Stretching Rubber" 
 
 In this exercise you must imagine that you have a stripe 
 of tough yet pliable rubber in your hands and that you are to 
 stretch it to its fullest extent on each outward movement of the 
 arms; and, that by releasing the stress, this piece of rubber 
 draws the hands back to their position in front. 
 
 On count ONE, bring the hands down from the hips, swing 
 them forward and upward until the arms are perfectly straight 
 and on a level with the shoulders; close the hands tightly in the 
 fist shape, as if grasping an imaginary strip of rubber while the 
 backs of both hands are turned upward; and, at the same time, 
 step out about thirty-six inches directly in front with the right 
 foot; bend the right knee, throw the weight upon the right leg 
 and lean the body as far forward as possible. 
 
 On count TWO, without bending the elbows in the least, 
 pull the hands outward and backward in a smooth and steady 
 manner, as if stretching a real piece of rubber, and at the same 
 time straighten the right leg, bend the left knee, and lean the 
 head and shoulders far backward giving the greatest tension to. 
 the muscles on the strong impluse of the count. 
 
 On count THREE, straighten the left leg; bend the right 
 knee; lean the head and shoulders well forward, and allow the 
 imaginary strip of rubber to draw the hands together in front of 
 the shoulders. 
 
 Go through the stretching process again on count FOUR, as 
 directed to do on count two, and so continue during the first 
 eight coming up to "first" position on the last count. 
 
 Step forward with the left foot on count ONE of the second 
 eight and proceed as above directed during the usual number of 
 counts ending in "first" position on the last count. 
 
 During the THIRD EIGHT, repeat the first eight, with the 
 exceptions that, on the EVEN counts the right foot is lifted from 
 its position out in front and is swung about an equal distance 
 directly to the rear while the left leg remains straight and the 
 right knee bends as the weight of the body passes aackward 
 upon the right leg; then, on the odd counts, the right foot is. 
 swung forward to the position which it took on the first count,, 
 all other motions of the body being the same as prescribed for 
 the first eight, stopping in "first" position on the last count. 
 
 During the FOURTH EIGHT, repeat the second eight, with 
 the exceptions as above mention; after which, repeat the entire 
 exercise, making 64 counts in all. 
 
 END OF FOURTH SET 
 
 FIFTH SET 
 
 No. i. WHOLE-LEG EXERCISE Waltz Tim. 
 
 "Swaying and Lifting" 
 
 Return to the first exercise in the second set ("Swaying") 
 and read carefully the directions there given, and then apply the 
 following exceptions to that exercise: 
 
66 NEW YORK STATE REFORMATORY 
 
 On count ONE, when the right knee is bent, and the 
 weight is placed upon the rig^ t leg, lift the left foot some six 
 inches off the floor, point the toe of the left slipper out toward 
 the left side, in line with the left leg, and, on che strong impulse 
 of the ount, tense the muscles of the leg and foot and stretch 
 them out as if giving a strong kick, directly to the left side; 
 but b-i sure to keep the body erect in so doing that is, do 
 not lean the head and shoulders over to the right or to the 
 front, as you will be naturally tempted to do just hold them 
 directly over the hips and see how far you can stretch the left 
 leg in delivering this side-kick; but you must not bend and 
 straighten the left knee; you must hold it straight, all through 
 the count. 
 
 On count TWO, bring the left foot down to its former 
 place on the floor (about thirty-six inches from the oth'r fcot); 
 sway the body over to the left side; straighten the right leg, 
 bend the left, throw the weight upon the left knee, and, on the 
 strr ng impulse of the count, lift the right foot off the floor 
 and giv~ the stretching kick with the right leg and foot as 
 above directed for the left foot; then bring the right foot down 
 as you did the left, on count one, and proceed in this swaying 
 and lifting following closely the Directions above given for 
 32 counts. Jump up off the floor, and bring the feet together in 
 ' 'first" position on the last count. 
 
 No. 2. FOOT EXERCISE Waltz Time. 
 
 "Floor Circles" 
 
 On count ONE, bend the left knee as much as you can, and 
 describe as large a circle as possible, upon the floor, by sliding 
 the toe of the right slipper lightly along the floor, first to the 
 front, then around as far as you can to the right-oblique-for- 
 ward, and then, as the left leg straight PS, swing ihe right 
 f< ot around in a curved course to its proper place beside the 
 left foot bringing the heels together on the final impulse of the 
 count. 
 
 On count TWO, bend and straighten the left knee again 
 and describe another large circle with the toe of the right 
 slipper bringir-g the right heel up against the left heel as 
 before; repeat this process again on count THREE, and so con- 
 tinue for eight counts; then bend and straighten the right knee 
 on each count, and describe these large circles with the toe of the 
 left slipper during the SECOND EIGHT, as directed to do, during 
 the first eight. 
 
 During the THIRD EIGHT, repeat the first eight; and, 
 during the FOURTH EIGHT, repeat the second eight thus making 
 32 counts and ending the exercise in "first" position. 
 
 The body should not lean forward or backward, but should 
 be held erect throughout the entire exercise. 
 No. 3. ANKLE EXERCISE Two Step Time. 
 
 "Ankle Swing" 
 
 On count ONE, lift both heels slightly off the floor, and 
 swing them outward until the toes are pointing toward each 
 other and the heels are pointing toward their respective sides so 
 that the feet are brought as nearly as possible into line with 
 
SYSTEM OF PHYSICAL CULTURE 67 
 
 each other, at the time the heels are brought down to the floor 
 on the strong impulse of the count. 
 
 On count TWO, lift the heels slightly off the floor, and 
 swing them around to "first" position; swing them outward 
 again on count THREE; bring them back to position on count 
 FOUR, and so continue for 32 counts ending in "first" position 
 on the last count. 
 
 Each time the heels are swung outward the knees may 
 bend to permit a greater range; but the heels must touch the 
 floor on the strong impulse of each and every count. Hold the 
 body erect throughout the entire exercise. 
 
 No. 4. KNEE EXERCISE Waltz Time. 
 
 "Kneeling and Rising" 
 
 On count ONE, place all the weight on the ball of the left 
 foot; lift the right foot and swing it some twelve inches or more 
 directly to the rear; keep the body erect and bend the left knee 
 until the right knee is brought down close to the floor and rests 
 up against the left side of the left instep on the strong impulse 
 of the count, and hold this attitude without any motion of the 
 body for about two seconds; then straighten the left leg and 
 bring the right foot up to "first" position on count TWO. 
 
 Repeat counts one and two, on counts THREE and FOUR, 
 and so continue kneeling upon the right knee, for eight counts; 
 then kneel upon the left knee in like manner during the SECOND 
 EIGHT; after which, alternate by first kneeling upon the right 
 knee; then upon the left knee; and then upon the right knee 
 again, and so on for sixteen counts. 
 
 Repeat the exercise from the beginning making 64 
 counts and end in "first" position. 
 
 The main points to be observed in this exercise are: The 
 body must be held erect; the foot which leads must move 
 directly to the rear; the knee on which you kneel must touch 
 the opposite side of the other foot, and. the knee sustaining 
 the weight must bear the burden even when the opposite knee 
 reaches its lowest point. 
 
 No 5. HIP EXERCISE Common Time. 
 
 "Side-Swing" 
 
 On count ONE, throw the head and shoulders over and 
 down to the right side; and, on the strong impulse of the count, 
 lift the right foot and throw it out and up, to the right side, as 
 high as you possibly can, but do not bend either knee in so doing. 
 
 This exercise brings into play the hip-mu.cles in a manner 
 differing from any heretofore given. 
 
 On count TWO, lift the head and shoulders, and bring the 
 right foot down to its proper place on the floor, beside the left 
 foot. 
 
 On count THREE, throw the head and shoulders over and 
 down to the left side, and raise the left foot off the floor, and 
 throw the left leg out and up to the left side as far as you 
 can, as directed to do with the right leg, on count one. 
 
 On count FOUR, lift the head and shoulders, and bring 
 the left foot to "first" position, as you did with the right on 
 count two. 
 
68 NEW YORK STATE REFORMATORY 
 
 Throw the right foot out and up, to the right side, on 
 count FIVE; return to 'first" position on count six; throw the 
 left out and up to the left side on count SEVEN, and so continue 
 for 32 counts ending in "first" position on the last count. 
 
 Be sure that the foot which leads and the head and 
 shoulders move toward each other, on each and every outward 
 movement, and that the leg is thiown as high as possible, as 
 the head and shoulders are brought downward. 
 
 No. 6. WAIST EXERCISE Waltz Time. 
 
 "Walking-Beam" 
 
 On count ONE, lift the arms out laterally 
 and upward, until they are on a level with the shoulders 
 and are in line With each other and are on a plane 
 with the back the palms of the hands facing the floor 
 while the fingers are held straight, and in line with the hands 
 and arms; hold the muscles of the arms, hands and fingers 
 tense, and, on the strong impulse of the count, without bending 
 at the shoulder jo nts in the least, swing the head and shoulders 
 as far over and down to the right side as you can while holding 
 the hips square to the front. 
 
 This final movement should bring the arms, hands and 
 fingers to a nearly, or quite, perpendicular attitude due 
 entirely to the bending at the waist line. 
 
 On count TWO, while still keeping the shoulders, arms, 
 hands and fingers in a straight line, lift the head, and 
 shoulders and throw them over and down to the left side thus 
 causing the right arm to rise and the left arm to lower, until 
 they are again almost perpendicular, as on count one. 
 
 Lift the head and shoulders, and throw them over, and 
 down to the right side again on count THREE; to the left again 
 on count FOUR, and so continue, in a smooth and even manner, 
 for 32 counts bringing the body up erect and the hands down 
 to "first" position on the last count. 
 
 No. 7. CHEST EXERCISE Two Step Time. 
 
 "Double Slapping" 
 
 This is another excellent chest exercise but, like the 
 others, it must be properly executed if the best results would 
 be obtained. 
 
 On count ONE, bring the hands down from the hips and 
 swing them out in front, and up, until the palm of the left hand 
 strikes the front of the chest a good sound blow, on the strong 
 impulse of the count, while the right hand and arm pass 
 outward to the right side and upward to a level with the 
 shoulders, and the palm of the hand faces the front. 
 
 While these movements are taking place the chest should 
 be held well up, and fully expanded having been filled with 
 fresh air just before starting the exercise. 
 
 On count TWO, swing the right hand around, and strike 
 the back of the left hand, a good hard blow with the palm of 
 the right hand, on the strong impulse of the count. 
 
 On count THREE, draw the left hand out from under the 
 right hand, and pass it out to the left side, as directed to do 
 with the right on count one, and, at the same time, extend the 
 
SYSTEM OF PHYSICAL CULTURE 69 
 
 right hand some twenty-four inches directly forward and bring 
 it swiftly back so that the open palm strikes the chest, but at a 
 different point, on the strong impulse of the count. 
 
 On count FOUR, swing the left hand around and strike the 
 open palm against the back of the right hand, as directed to do 
 on count two. 
 
 On count FIVE, draw the right hand out and pass it to the 
 side, and extend the left hand out about twenty-four inches to 
 the front, and bring it back swiftly so that the open palm strikes 
 the chest, still at another point, as above directed. 
 
 Continue the above manner of striking the chest with the 
 open palm on one count and holding the palm pressed firmly 
 against the chest, until the other palm strikes a heavy blow 
 against the back of the hand, on the strong impulse of the 
 following count, and so on for 32 counts bringing the hands 
 down to "first" position immediately after the last count. 
 
 During this exercise, every part of the front of the chest 
 should receive its share of the blows; the chest should be held 
 well expanded, and the lungs should be emptied and refilled 
 several times. 
 
 A very good variation to this exercise is: Pass the hand 
 out laterally to a level with the shoulders, on the first half of 
 each eight and high above or low down below the shoulders on 
 the last half of each eight; that is: on counts ONE, TWO, THREE, 
 and FOUR, of the first eight, the hands are to pass out to a 
 level with the shoulders (as they move in accordance with the 
 above directions) ; on counts FIVE, six, SEVEN and EIGHT, the 
 hands move upward as high as possible; the next four counts 
 are for a level with the shoulders again; bring them as low as 
 possible during the next four counts; on a level with the 
 shoulders during the next four; the right goes above while the 
 left goes below during the next four counts; on a level the next 
 four; and then the left hand goes up and the right hand goes 
 down during the last four; after which, repeat the process from 
 the beginning, but, in so doing, do not change the slapping 
 action, as first explained. This variation requires a greater 
 attention to the work at hand. 
 
 No. 8. SHOULDER EXERCISE Waltz Time. 
 
 "Plucking Grapes" 
 
 On count ONE, step out about twenty-four inches with the 
 right foot, to the right-oblique-forward; pass the body over in 
 that direction until all the weight is placed upon the ball of the 
 right foot, while only the tip of the toe of the left slipper 
 touches its former place on the floor; bring the hands down 
 from the hips, pass the left slightly backward, and swing the 
 right outward and upward to the right-oblique-forward, until it 
 is high above the right shoulder; then, on the strong impulse of 
 the count, rise as high as you can upon the toes of the right 
 foot, and rea< h upward with the fingers of the right hand as 
 high as possible striving to pluck a bunch of imaginary grapes 
 that are just a little out of reach and thereby stretch the 
 muscles of the right shoulder to their utmost length. 
 
 Bring the body, hands and feet, back to "first" position 
 on count TWO; repeat count one on count THREE, and so 
 
70 NEW YORK STATE REFORMATORY 
 
 continue in this manner of stretching the muscles of the right 
 shoulder for eight counts; then stretch the muscles of the left 
 shoulder by stepping with the left foot out some twenty-four 
 inches to the left-oblique-forward, and reaching up for the 
 imaginary grapes that are just beyond your reach with the 
 left hand during the SECOND EIGHT, as directed to do with the 
 right hand during the first eight. 
 
 Repeat the exercise from the beginning during the THIRD 
 and FOURTH EIGHTS thus making 32 counts and end in 
 "first" position on the last count. 
 
 No. 9, ARM EXERCISE Two Step Time. 
 
 "Flying" 
 
 On count ONE, bring the hands down from the hips and 
 swing them outward and upward until they are some six inches 
 higher than the shoulders; then allow them to fall about a foot; 
 lift them up above the shoulders again, and bring them 
 downward (about twelve inches) once more on the ending of 
 the count all the time keeping the palms facing toward the 
 floor, and holding the arms, hands and fingers perfectly 
 straight. 
 
 On count TWO, lift the hands as above directed; lower 
 them the same distance; lift them again, and bring them 
 down as before thus making four distinct movements of about 
 twelve inches each, during the count, while keeping the arms 
 and hands laterally extended, movine p slightly above and then 
 slightly bslow on a level with the s>oukbrs. 
 
 Continue these easy movemencs imitating the flapping 
 of wings for eight counts; then, during the SECOND HGHT, 
 raise the hands as high as possible, and bring them down along- 
 side-of the legs on the strong impulse of each count, without 
 allowing the hands to actually touch the legs: that is, you 
 expand the chest and hold it so; you tense the muscles of the 
 arms and hands and keep them rieid; you lift the hands as 
 high as you can, and then bring them down as swiftly as 
 possible, so that the upper arm strikes against the chest, on 
 the strong impulses of eight successive counts. 
 
 During the THIRD EIGHT, repeat the first eight, by again 
 making the movements comparatively light and easy; then, 
 during the FOURTH EIGHT repeat the second eight, by making 
 the movements as extensive in range as possible thus 
 requiring 32 counts, and ending the exercise in "second" 
 position. 
 
 At first, you may wonder how thus holding the arms 
 straight while moving them, can strengthen the muscles; 
 however, by following carefully the directions given, you will 
 soon understand where the strain lies. 
 
 > 7 o. 10. HAND EXERCISE Waltz Time. 
 
 "Front Semi-Circles" 
 
 On count ONE, swing the right hand out and up until it 
 is about half way from a level with, to a point directly above, 
 the shoulder; and, at the same time, swing the left arm 
 outward laterally until the hand is about half way to a level 
 with the shoulder, and is in a direct line with the other arm 
 
SYSTEM OF PHYSICAL CULTURE 71 
 
 both arms and hands being held perfectly straight, while the 
 palm of the right hand faces upward and the palm of the left 
 hand faces downward; then, without bending the elbows, 
 bring the right arm and hand rapidly forward, over and down; 
 while the left hand passes rapidly forward and upward, in the 
 opposite direction, until the palms strike a hard glancing blow 
 against each other, on the strong impulse of the count. 
 
 On count TWO, the arms and hands continue their course 
 until the left hand is in the same relative position above the 
 shoulder as was the right hand, and the right hand is below a 
 level with the shoulder as was the left hand before the final 
 motion of count one began; then, make each hand retrace its 
 former course and strike a hard glancing blow with the palms 
 as they pass each other in front of the chest, on the strong 
 impulse of the count. 
 
 Repeat count one, on count THREE; repeat count two on 
 count FOUR, and so continue for 32 counts bringing the ra'ds 
 to the hips in "first" position, immediately after the last ccunt. 
 
 Remember: It is by striking these hard, glancing blows 
 with the palms that the hands are especially benefit e 1 . 
 
 No. il. NECK EXERCISE Common Time. 
 
 "Rolling Head" 
 
 On count ONE, tense the muscles of the neck, and throw 
 the head as far over and down to the right side as you can; on 
 count TWO, hold the muscles of the neck tense, and roll the head 
 over to the rear, using quite a bit of effort, until the back of 
 the head rests between the shoulders; on count THREE, while 
 still holding the neck muscles tense, roll the head over to the 
 left side, until the left ear touches the left shoulder, without 
 having to raise the left shoulder in so doing; on count FOUR roll 
 the head around to the front, until the chin rests upon the chest; 
 on count FIVE, reverse the direction by rolling the head back to 
 the left side; on count SIX roll the head around to the rear; on 
 count SEVEN, roll the head on, over to the right side; and, on 
 count EIGHT, roll the head forward until the chin rests upon 
 the chest ag in. 
 
 Continue this rolling of the head, during the SECOND 
 EIGHT, as directed to do during the first eight, and repeat the 
 process for 32 counts bringing the head up to "first" position 
 on the last count. 
 
 No. 12. WHOLE-BODY EXERCISE Waltz Time. 
 
 "Earth and Sky" 
 
 On count ONE, place all the weight on the ball of the 
 left foot; swing the right foot some twelve inches or more 
 directly to the rear; bend the left knee until the right knee 
 touches the floor, to the right side of the left foot. 
 
 On count TWO, bring the hands down from the hips; place 
 the right hand on the floor about thirty inches directly to the 
 right of the right knee; hold the right arm straight; lift the 
 right knee, slightly, from the floor; swing the head and shoulders 
 over until the weight of the body is sustained principally by 
 the right arm; and, at the same time, swing the left arm and 
 
72 NEW YORK STATE REFORMATORY 
 
 hand outward and upward until they are perfectly straight 
 and both arms are perpendicular to the floor. 
 
 On count THREE, return the right knee to its former place 
 beside the -left foot; lift the head and shoulders until they 
 are erect, and bring the hands to the hips, as at the end of 
 count one. 
 
 On count FOUR, straighten the left knee and bring the 
 body up to "first" position. 
 
 On counts FIVE, six, SEVEN and EIGHT, repeat counts one, 
 two, three and four, by kneeling upon the left knee; (instead of 
 on the right knee as before), throwing the weight over upon 
 the left arm, and raising the right arm and hand until they are 
 perpendicular, and are in line with the left arm; and then re- 
 turning to "first" position as above directed. 
 
 Repeat all these motions during the SECOND EIGHT, and 
 so continue for 32 counts doing the exercise first to one side 
 and then to the other side, throughout the full number of 
 counts, but do not lean the body forward at any time. 
 
 No. i3. RAPID EXERCISE Two Step Time. 
 
 "Elbowing" 
 
 On count ONE, raise both hands up in front of the chest; 
 close the hands in the fist-shape; clench the right fist tightly, 
 swing it across to the front of the left shoulder, and then, 
 with lightning speed, throw the elbow as far around to the rear 
 as you can on the strong impulse of the count. 
 
 On count TWO, bring the right fist forward and around 
 until it touches the left shoulder again, and then throw it rapid- 
 ly to the rear, as on count one. 
 
 On count THREE, repeat count two, and so continue for 
 eight counts; then use the left arm and hand in like manner 
 du ing the SECOND EIGHT; after which, alternate during the 
 THIRD EIGHT, by bringing the right fist around to the left 
 shoulder, and then throwing the elbows swiftly to the rear on 
 count ONE; bringing the left fist around to the right shoulder 
 and throwing the elbows swiftly to the rear on count TWO; bring- 
 ing the right fist forward and around to the left shoulder and 
 throwing it to the rear on the strong impulse of count THREE, 
 using the left fist and elbow again in like manner on count 
 FOUR, and so-on, holding the right elbcw to the rear ss the laft 
 elbow is thrown backward, on the last count. 
 
 Bring both fists forward and around to the opposite 
 shoulders and then throw them swiftly to the rear on the 
 strong impulse of count ONE; repeat this on count TWO, and so 
 continue during the FOURTH EIGHT; and, after this, repeat the 
 entire exercise from the beginning- -making 64 counts and 
 bring the nands down to the hips, in "first" position, 
 immediately following the last count. 
 
 > r o. 14. LIGHT-STEP EXERCISE Waltz Time. 
 
 "Sailors' Rope Dance" 
 
 This is an excellent exercise for developing general 
 gracefulness of action; however, it requires considerable 
 thoughtful practice on the part of each individual to perfect 
 himself in the various movements and their many changes. 
 
SYSTEM OF PHYSICAL CULTURE 73 
 
 In class work, each pupil should make it a point to keep 
 in perfect line with those to his right, to his left, and directly 
 in front of him; for, when the whole class moves in unison, 
 the combination of movements is very pleasing. 
 
 On count ONE close both fists tightly and bring the right 
 hand forward and upward until the front of the fist presses 
 firmly against the pit of the stomach, while the left hand 
 passes backward and upward until the back of the hand presses 
 firmly against the small of the back, just opposite to the right 
 hand; throw the head and shoulders slightly to the right- 
 oblique-forward and the hips slightly to the left-oblique- 
 backward; place all the weight on the ball of the left foot and 
 raise the right foot and pass it across in front of the left leg 
 and then swing it outward and place it on the floor about 
 eighteen inches to the right-oblique-forward of the left foot, 
 and bring the holl w of the instep of the left foot up against 
 the back of the heel of the right foot on the strong impulse of 
 the count as the hips are advanced slightly to the right-oblique- 
 forward and the head and shoulders are moved an equal 
 distance to t he left-oblique-backward. The chest must be held 
 square to the front while these changes are taking place. 
 These motions are slight, but they, nevertheless, are distinct 
 movements, and must be executed with the greatest smoothness 
 possible, with ut appearing shiftless the entire body should 
 move as though full of life, and the tension of the muscles 
 should be such that it makes you feel as though you would like 
 to put forth a great deal more effort than the directions allow: 
 All this being very difficult to make clear on paper; you must 
 try to catch the spirit of the exercise yourself. 
 
 On count TWO, while still holding the chest square to the 
 front, and the hands pressed firmly against the body in their 
 respective places above the belt, throw the head and shoulders 
 slightly to the right-oblique-forward and the hips slightly to 
 the left-oblique-backward, as on count one; lift the right foot, 
 pass it backward in front of the left leg and then outward 
 about eighteen inches to the right-oblique-forward and place it 
 on the floor, as above directed to do on count one; draw the 
 left foot up and swing it in the same direction until it passes 
 above and beyond the right foot arching the instep as it passes 
 so that the foe of the slipper does not point upward, and, at 
 the same time move the head and shoulders slightly to the 
 left-oblique-backward while the hips move an equal distance in 
 the opposit9 directi n, and hold the attitude a second or so. 
 
 On count THREE, bring the hands from their respective 
 positions at the front and rear and swing them forward and 
 upward until the right arm is straight out to the right-oblique- 
 forward, with the fingers closing around an imaginary rope, 
 while the left elbow bends so that the left hand passes up just 
 in front of the chest, the fingers closing around the same rope 
 about eighteen inches from the right hand bearing in mind 
 that the position of the hands should coincide with the position 
 of the rope then step to the left-oblique-backward with the 
 left foot to the exact place it occupied at the end of count one 
 and draw the heel of the right foot back to the instep of the 
 left foot; lower the head and shoulders and bring the hands 
 
74 NEW YORK STATE REFORMATORY 
 
 down almost as low as the knees, and, on the strong impulse 
 of the count, give a quick, strong pull with both hands as 
 though ' jerking the imaginary rope away from someone 
 thereby bringing the right hand back to the chest and the left 
 hand back under the armpit. 
 
 On count FOUR take another step to the left-oblique- 
 backward with the left foot and place it on the ex?ct spot it 
 occupied at the beginning of the exercise, and draw the right 
 foot backward and pass it across in front of the left leg, as 
 directed to do on the first count, and, at the same time, extend 
 the arms outward to the right-oblique-forward and give the 
 strong jerking pull on the strong impulse of the count- 
 bringing the right fist back against the pit of the stomach, and 
 the back of the left hand around against the small of the back, 
 as explained above for the beginning of count rne, and 
 returning the head and shoulders to "first" position in 
 preparation for the next move. 
 
 During the succeeding four counts repeat the first four, 
 and continue, to the right-oblique-forward and to the left- 
 oblique-backward, for sixteen counts performing all the 
 various motions four times and coming to "first" position on 
 the last count. 
 
 During the SECOND SIXTEEN, move to the left-oblique- 
 forward and to the right-oblique-backward in accordance with 
 all the directions above given ending, as before, in "first" posi- 
 tion on the sixteenth count. 
 
 Repeat the first sixteen counts during the THIRD SIXTEEN, 
 and move to the left-oblique-forward and to the light-oblique- 
 backw^rd ae^ain during the FOURTH SIXTEEN thus completing 
 the exerciseon the 64th count and end in the "second" position 
 so that you may pass directly into the exercise which follows 
 this one. 
 
 At first it will be necessary for you to move rather slow- 
 ly through these various changes, but, after a time, the mind 
 and muscles will work in harmony and the speed may be increas- 
 ed until many of the motions can be executed simultaneously 
 while others follow in rapid succession. 
 
 Pay close attention to the leader at all times, for by this 
 method you train the eyes to a greater usefulness; and pay 
 equal attention to the counting especially if the exercises are 
 accompanied by music for, by this methrd, the ear is trained 
 to a keener perception of the variations of sound. 
 
 No. IS. DEVITALIZING EXERCISE Waltz Time. 
 
 "Swinging" 
 
 The primary purpose of these devitalizing exercises is to 
 take the stiffness from the muscles and to leave them firm yet 
 very pliable by training the nerves controlling the various 
 muscles to submit to the dictation of the will: which is all 
 worthy of our patient attention. 
 
 Take all the tension out of the muscles of the arms, 
 shoulders, chest, waist, hips and legs leaving only sufficient 
 strength in these muscles to prevent the body from falling, 
 and, on count ONE, turn the chest and shoulders as far around 
 to the right as you can and allow the arms and hands to follow 
 
SYSTEM OF PHYSICAL CULTURE 75 
 
 this motion by swinging outward and around toward the rear 
 until they wrap around the body in a perfectly limp condition; 
 on count TWO, turn the chest around as far as you can to the 
 left and allow the arms and hands to follow as in count one; 
 turn to the right side on count THREE; to the left again on 
 count FOUR, and so continue for 32 counts coming up to "first" 
 position on the last count and be in readiness to begin the next 
 exercise immediately. 
 
 If you perform this exercise as lazily as possible, and 
 breathe easily, you will find it very soothing to tired muscles. 
 
 No. i 6. ARTISAN EXERCISE Waltz Time. 
 
 "Digging" 
 
 On count ONE bring both hand down from the hips and 
 grasp tightly the handle of an imaginary pick ; step about eighteen 
 inches to the rear with the right foot; bend the right knee; 
 raise the imaginary pick high above and to the rear of the right 
 shoulder being sure to make tne arms and hands conform to 
 the natural position in which the pick handle would be placed, 
 twist the front of the chest around toward the right side, and 
 bend the head and shoulders backward until the weight of the 
 body rests upon the right leg on the strong impulse of the 
 count. 
 
 On count TWO, turn the chest around toward the left; 
 straighten the right knee; bring the head aud shoulders upright, 
 and, on the strong impulse of the count, swing the imaginary 
 pick forward so that the poinc of the pick strikes deeply into a 
 suppo ed bank of earth somewhat higher than the head and 
 some two feet out in front. 
 
 On count THREE, take the position described for count 
 one; repeat count two on count FOUR, and so continue for eight 
 counts drawing the right foot up beside the left foot and 
 bringing the hands down to "first" position on the last count. 
 
 During the SECOND EIGHT, repeat all the above described 
 motions to the left side: that is, step to the rear with the left 
 foot; swing the imaginary pick up over the left shoulder, and 
 proceed with all the other movements according to the directions 
 above given. 
 
 During the THIRD EIGHT, repeat the first eight, with the 
 exception that you strike the pick into the ground down in 
 front of the feet instead of up above the head striving at all 
 times to twist and bend every muscle in the body as much as 
 you can. 
 
 During the FOURTH EIGHT, repeat the second eight, with 
 the exception above noted. 
 
 Repeat the entire exercise making 64 counts and end 
 in "first" position on the last count. 
 
 No. i7. IMITATION EXERCISE Waltz Time. 
 
 "Punching" 
 
 On count ONE, swing the right foot backward and place it 
 on the floor about twenty-four inches directly to the rear; bend 
 the- right knee; bring the hands down from the hips; close them 
 tightly into the fist shape; swing them forward and upward 
 until the front of the left fist is just in front of, but not quite 
 
76 NEW YORK STATE REFORMATORY 
 
 touching, the pit of the stomach, while the right fist is drawn 
 as far back under the armpit as you can get it; turn the front 
 of the chest toward the right side, and bend the body well 
 backward until the weight is placed on the right leg. 
 
 On count TWO, straighten the right leg; bend the left 
 knee; turn the front of the chest as far around toward the left 
 side as possible; bring the left fist down and swing it to the 
 rear; bend the body well over to the front, and shoot the right 
 fist rapidly forward, and land a very strong punching blow upon 
 an imaginary bag, at the end of the count. 
 
 Hold the body in this final attitude for about two seconds 
 the arms being in line with each other and the muscles firmly 
 tensed 
 
 On count THREE, turn the chest around toward the right 
 side again; bend the body backward over the right leg, and 
 bring the left fist around forward and up in front while the 
 right fist is brought back under the armpit observing all the 
 directions given above for count one. 
 
 Repeat count two on count FOUR, and so continue for 
 eight counts bringing the right foot up beside the left foot as 
 the right fist shoots forward and the left fist swings backward 
 on the last count, and hold the attitude for about two seconds 
 as before directed; then, on the NEXT count step to the rear 
 with the left foot; twist the chest around toward the left side; 
 bring the right fist down in front of the stoma<h; raise the left 
 fist up under the armpit, and proceed during the SECOND EIGHT 
 as directed to do during the first eight bringing the left foot 
 up beside the right foot, as the left fist shoots forward and the 
 right fist swings backward on the last count. 
 
 During the THIRD EIGHT, repeat the first eight, with the 
 exception that, on all the even counts you take a long stride 
 forward with the right foot, which was previously placed to the 
 rear bringing this leading foot up beside the left foot on the 
 eighth count, as heretofore directed, while shooting the right 
 fist forward and swinging the left fist backward as usual. 
 
 During the FOURTH EIGHT, repeat the second eight, 
 observing the exception just mentioned, then repeat the whole 
 exercise from the beginning thus making 64 counts and end 
 in "first" position on the last count. 
 
 END OF FIFTH SET 
 
 SIXTH SET 
 
 No. 1. WHOLE-LEG EXERCISE Two Step Time. 
 
 "Side Sliding" 
 
 The exercises of each succeeding set in this system have, 
 as a whole, grown more and more strenuous until -we find some 
 in this sixth set which are quite difficult to perform according 
 to directions: In fact, it is only by having mastered the 
 exercises, in the order in which they have been given, that 
 this set becomes thoroughly practical. However, no exercise 
 is given here, or in any other set, for that matter, that is at 
 all dangerous or even harmful to the body or to the health of 
 the individual, if that individual uses a little common-sense in 
 regulating the degree of exertion to conform to his present 
 
SYSTEM OF PHYSICAL CULTURE 77 
 
 power of endurance always avoiding the two extremes in 
 exercising, as in everything else, neither overdoing nor 
 underdoing, but, on the contrary, striking the "happy 
 medium' that in time brings the surest and most lasting results. 
 
 Take "first" position and, on count ONE, jump up off the 
 floor and spread the feet about thirty-six inches apart (less if 
 necessary); then, on the strong impul-e of count TWO, without 
 springing up from the floor, draw the feet over the flcor until 
 they come together, while the knees are held straight. 
 
 This last effort severely taxes the muscles of the inner 
 part of the legs especially when the weight is placed equally 
 on' both feet, and the pull is made steadily and without any 
 springing upward of the body. 
 
 On count THREE, jump up off the floor; spread the feet 
 apart as before, and draw the feet together again on the strong 
 impulse of count FOUR. 
 
 Continue as above directed for 32 counts ending in 
 "first" position on the last count. 
 
 No. 2. FOOT EXERCISE Common Time. 
 
 "Half-Circles" 
 
 On count ONE, bend the left knee and extend the right 
 foot as far forward as you can. 
 
 On count TWO, while still keeping the left knee bent, 
 swing the right foot as far out to the right, and around to the 
 rear as possible allowing only the toe of the slipper to touch 
 the floor. 
 
 On count THREE, straighten the left knee and bring the 
 right foot up to "first" position. 
 
 On count FOUR, hold the body motionless. 
 
 Repeat counts one, two, three and four on counts FIVE, 
 Six, SEVEN and EIGHT; then describe these half -circles with the 
 left foot during the SECOND EIGHT observing the directions 
 above given for the first eight. 
 
 Describe these half-circles with the right foot again 
 during the THIRD EIGHT, and do the same with the left foot 
 again during the FOURTH EIGHT making 32 counts, and ending 
 the exercise in "first" position on the last count. 
 
 No. 3. ANKLE EXERCISE Two Step Time. 
 
 "Ankle Dance" 
 
 Rise as high as you can upon the toes of both feet, and 
 swing the heels as far around toward both sides as possible on 
 the strong impulse of count ONE, and hold them well up in this 
 lateral attitude for about a second while the body remains 
 steady. 
 
 On count TWO, bring the heels back so that they strike 
 together on the strong impulse of the count; swing them 
 outward again on count THREE; bring them back on count FOUR 
 -always keeping the heels as high as possible and so continue 
 for 32 counts bringing the heels down to the floor, in "first" 
 position, immediately after the last count. 
 
 Strive to hold the body erect and steady while performing 
 this ankle exercise which is not so easily done as you may at 
 first think. 
 
78 NEW YORK STATE REFORMATORY 
 
 No. 4. KNEE EXERCISE Waltz Time. 
 
 "Double-Kneeling" 
 
 On count ONE, while keeping the body perfectly erect, sit 
 down upon the heels. 
 
 On count TWO, lower the knees to the floor and sway for- 
 ward until the body is directly over the knees. 
 
 On count THREE, sway the body backward and raise the 
 knees off the floor until you sit upon the heels, as at the end of 
 count ore. 
 
 On couut FOUR, straighten both knees and bring the body 
 up to "nrst" position on the strong impulse of the count but 
 do not bend the body forward in so doing. 
 
 Kneel upon both knees and return to "first" position dur- 
 ing the SECOND FOUR counts, as above directed to do, during the 
 first four, and so continue for 32 counts ending the exercise 
 in "first" position on the strong impulse of the last count. 
 
 No. S. HIP EXERCISE Waltz Time. 
 
 "Kneeling Hip Action" 
 
 On counts ONE and TWO, kneel upon both knees, as directed 
 to do in the previous exercise (Double Keeelng); on count 
 THREE, while holding the body over the left knee, raise the 
 right knee up until the right foot pass s directly forward as far 
 as it will, and place it on the floor out in front on the strong 
 impulse of the count. 
 
 On count FOUR bring the right foot directly backward 
 and place the right knee on the floor beside the left knee en 
 the strong impulse of the count. 
 
 Raise the right knee, and extend the right foot forward 
 again on count FIVE; bring it back on court six; out again on 
 SEVEN; and back on EIGHT: Then use the left foot and knee in 
 like manner during the SECOND EIGHT. 
 
 Use the right foot and knee again during the THIRD 
 EIGHT; then use the left foot and knee again during the 
 the FOURTH EIGHT sitting upon the heels on count SEVEN, 
 and rising up to "first" position on count eight thus making 
 32 counts in all. 
 
 In doing this exercise, try not to swing the foot which is 
 in use out to the side as it passes forward or backward just 
 move it straight to the front and then direct to the rear. 
 
 No. 6. WAIST EXERCISE Waltz Time. 
 
 "Kneeling Waist Action" 
 
 On counts ONE and TWO, kneel upon both knees as hereto- 
 fore directed; on count THREE raise the right knee and extend 
 the right foot well forward, as in the previous exercise, and, 
 at the same time, bring the hands down from the hips, swing 
 them forward and interlace the fingers of both hands around 
 the right leg just below the knee, and, by bending at the 
 waist, lower the head and shoulders forward until the forehead 
 rests upon the right knee on the strong impulse of the count. 
 
 This requires a rather abrupt bending at the waist, 
 which may at first seem impossible, but by diligent practice 
 you will acquire the bend in time. 
 
SYSTEM OF PHYSICAL CULTURE 79 
 
 On count FOUR, while allowing the right foot to remain 
 on the floor, separate the hands; swing them outward and 
 around, until the fingers are again interlaced just back of the 
 neck; and, in the mean time, raise the head and shoulders up 
 and bend them backward until the face is turned toward the 
 ceiling, and the back of the headrests in the palms of the hands. 
 This is a severe attitude, and it is only by having previously 
 strengthened the muscles of the backhand waist that you will 
 be able to perform this exercise steadily and with precision. 
 
 On count FIVE, disengage the fingers and pass the hands 
 directly forward until the fingers interlace below the right knee, 
 while the head and shoulders are brcu^ht forward and down, so 
 that the forehead rests upon the right knee again on the strong 
 impulse of the count. 
 
 Repeat count four, on count SIX; repeat five on count 
 SEVEN; and, on count EIGHT, bring the right knee down beside 
 the left knee, the body up erect and the hands back to the hips. 
 
 Cn the following count lift the left knee, extend the 
 left foot out to the front; bring the forehead down to the knee, 
 and clasp the hands around the left leg, all as above directed; 
 then bend backward on the next count, and so continue during 
 the SECOND EIGHT bringing the left knee down beside the 
 right knee, the head and shoulders up, erect, and the hands 
 back to the hips on the last count 
 
 Extend the right foot forward again and continue during 
 the THIRD EIGHT, as directed to do during the first eight; then 
 extend the left foot forward again, and proceed during the 
 FOURTH EIGHT, in the usual manner bringing the body up, 
 erect, the hands to the hips, and the left knee down beside 
 the right knee, on count six; sit upon the heels on count SEVEN, 
 and rise up to "first" position on the LAST count. 
 
 No. 7. CHEST EXERCISE Two Step Time. 
 
 "Semi-Circles 
 
 On count ONE, bring the hands down from the hips; close 
 the fists tightly, and swing them forward and upward until the 
 backs of the fingers rest against the front of the chest near the 
 throat; then, immediately bring the fists rapidly downward, 
 passing close along the chest and hips, and outward and upward 
 as high as the hands will easily reach, on the strong impulse of 
 count TWO turning the fists as they move so that the backs of 
 the hands face the ceiling. 
 
 Bring the clenched fists straight downward, and pass them 
 inward and upward, close along the front of the hips and chest 
 until the backs of the fingers again press agsinst the chest 
 near the throat, on the strong impulse of count THREE the 
 backs of the hands facing outward and the fists touching each 
 other. 
 
 . Bring the hands down, out and upward on count FOUR, as 
 on count two; repeat count three on count FIVE, and so 
 continue for 32 counts returning the hands to the hips 
 immediately after the last count. 
 
 The fists should be tightly clenched, the muscles should 
 be well tensed, and the arms should move energetically always 
 remembering to pass the hands along as near the chest and hips 
 
80 NEW YORK STATE REFORMATORY 
 
 as possible, and to stretch the muscles along the sides of the 
 chest on each outward movement of the arms. 
 
 A'o. 8. SHOULDER EXERCISE Waltz Time. 
 
 "Pushing and Pressing" 
 
 Imagine that there is a wall in front of you and that 
 there is a table just b3hind you, and that you are going to see 
 just how hard you can press against them both at the same 
 time. 
 
 On count ONE, swing the right hand directly forward and 
 upward and place the flat of the right palm against the imagin- 
 ary wall; extend the left hand backward and place the flat of 
 the left hand upon the 'imaginary table behind you having the 
 fingers point to the rear and, on the strong impulse of the 
 count, shove upward and outward with the right hand and 
 downward and backward with the left hand with all your might 
 making the main exertion at the shoulders without moving 
 the chest to any great extent. 
 
 On count TWO, bring the hands back to the hips; repeat 
 count one on count THREE, and so continue for eight counts. 
 
 During the SECOND EIGHT, push upward and outward with 
 the palm of the left hand and downward and backward with the 
 palm of the right hand, in accordance with the above directions. 
 
 During the THIRD EIGHT, repeat the first eight, and 
 repeat the second eight during the FOURTH EIGHT, thus making 
 32 counts and bring the hands to the hips, in "first" position, 
 on the last count. 
 
 Ihis exercise may be varied by alternating the actions of 
 the hands during the third and fourth eights, and then repeating 
 all the motions from the begining thus making 64 counts and 
 ending in "first" position on the last count. 
 
 Move the shoulders as far as possible, while holding the 
 chest comparatively firm. 
 
 No. 9. ARM EXERCISE Two Step Time. 
 
 "Double Circles" 
 
 This is an excellent arm exercise, but, at first, it may 
 seem a bit intricate; however, a few trials in accordance with 
 the explanation here given will place you in possession of the 
 various changes. 
 
 On counts ONE and TWO, extend the arms parallel, out in 
 front, on a level with the shoulders (on the beginning of count 
 one), with the fists clenched tightly and the backs of the hands 
 facing the floor; then bring the hands rapidly downward, as far 
 as you can, and in a large curve outward, upward, over, and 
 down, the hands coming together as they reach a level with 
 the shoulders (completing the first circle) at which point the 
 backs of the hands will "be facing the ceiling, hold the hands 
 close together as they come downward close to the legs, pass 
 upward (by bending the elbows) near the front of the hips, 
 chest, face, and as high as they will easily reach, then out- 
 ward, over, and down to a level with the shoulders again thus 
 completing the second circle, and leaving the backs of the 
 hands facing the floor as at the beginning of the first circle. 
 
 Repeat these two circles again on counts THREE and 
 
SYSTEM OF PHYSICAL CULTURE 81 
 
 FOUR, and so continue for 32 counts bringing the hands down 
 by the hips, in "second" position, on the last count, instead of 
 describing the last circle. 
 
 No. 10. HAND EXERCISE Common Time. 
 
 "Happy Hand Action" 
 
 Hold both palms wide open and well stretched, and both 
 arms straight and firmly tensed throughout the entire exercise. 
 
 On count ONE, swing the arms forward and upward and 
 strike the palms together with a loud clap, out on a level with 
 the shoulders, on the strong impulse of the count. 
 
 On count TWO, bring the arms backward and around until 
 the palms strike another strong, clapping blow, to the rear, on 
 the strong impulse of the count. 
 
 Swing the arms around forward, and strike the palms 
 together in front again on count THREE ; swing them to the rear 
 on count FOUR, and so continue for 64 counts. 
 
 The only changes in the exercises are, that, at the 
 beginning of the SECOND EIGHT, the motions of the arms and 
 the clapping of the hands become more rapid than they were 
 during the first eight; at the beginning of the THIRD EIGHT the 
 clapping becomes still more rapid than during the second eight; 
 and, at the beginning of the FOURTH EIGHT, the clappings of 
 the hands should be as fast as it is possible for you to make 
 them keeping time, however, with the leader by making the 
 hands move in larger or smaller circles to suit your power of 
 speed, stopping very suddenly at the end of the fourth eight 
 and commencing again the slowest degree of speed at the 
 beginning of the next eight, and increasing as before to the 
 end of the exercise, bringing the hands to the hips immediately 
 after the last count. 
 
 No. 11. NECK EXERCISE Waltz Time. 
 
 "Craning" 
 
 Be sure that the chest, the shoulders, the arms and the 
 hands are held in "first" position throughout this whole 
 exercise. 
 
 On count ONE, shoot the chin directly forward as far as 
 possible, and hold it thus extended, some two seconds or more; 
 then draw the chin as far back into the neck as you can on the 
 strong impulse of count TWO; shoot the chin forward again on 
 count THREE; draw it back into the neck as far as possible on 
 the strong impulse of count FOUR, and so continue, directly 
 forward for eight counts. 
 
 During the SECOND EIGHT, shoot the chin outward to the 
 right-oblique-forward, on the odd counts, and back into the 
 neck on the even counts, observing the directions given for 
 the first eight. 
 
 During the THIRD EIGHT, shoot the chin outward to the 
 left-oblique-forward, on the odd counts, and back into the neck 
 on the even counts, as above directed. 
 
 During the FOURTH EIGHT, repeat the first eight thus 
 making 32 counts and end the exercise in "first" position on 
 the last count. 
 
 Be sure that the chest does not move to the front when 
 
82 NEW YORK STATE REFORMATORY 
 
 the chin shoots forward: Hold the chest firm and move the 
 chin as far as possible. 
 
 No. 12. WHOLE-BODY EXERCISE Common Time. 
 
 "Turkish Salute" 
 
 Here we have another exercise which is very difficult to 
 make clear on paper, but I shall do my best to trace out for you 
 the various movements. 
 
 Starting from "first" position, on count ONE, place all the 
 weight on the ball of the left foot; swing the right foot around 
 and place it on the floor about thirty inches to the left-oblique- 
 backward; bring the hands from off the hips and pass them 
 upward and outward in front of the chest the chest having 
 been turned, the arms extend toward the right -oblique-forward 
 on a level with the shoulders, with the open palms facing up- 
 ward in an easy attitude. 
 
 On' count TWO, bend the right knee about one-third as much 
 as it is possible for you to bend it; keep the left leg straight; 
 bring the hands downward about half-way to the hips; lower 
 the head and shoulders slightly forward, and pass the hips back- 
 ward toward the right foot until the weight of the body is 
 placed more and more upon the right leg. 
 
 On count THREE, pass the hips still further over the right 
 foot and throw still more of the weight upon the right leg; 
 bring the head and shoulders still lower, and draw the hands 
 down even with the legs. 
 
 On count FOUR, while keeping the left foot in its original 
 position, and holding the left leg straight, bend the right knee 
 still more, and pass the hips backward over the right foot until 
 you almost sit upon the right heel; bring the head and shoulders 
 on downward until the body from the hips to the head is 
 
 Earallel with, and as close to the floor as you can get it; and 
 ring the hands backward until the arms are on a line with, and 
 are held quite near the body but not higher while the palms 
 face the floor. 
 
 This last count calls for an attitude which is extremely 
 difficult to take and to hold steadily; however, there is little risk 
 of overstraining any part of the body in this exercise, if the 
 previous sets of exercises have been mastered. 
 
 On count FIVE, return to the attitude described for the 
 Bending of count three. 
 
 On count six, return to the attitude described for the end- 
 ing of count two. 
 
 On count SEVEN, return to the attitude described for the 
 ending of count one. 
 
 On count EIGHT, bring the body up erect; swing the right 
 foot arourd beside the left foot, and bring the hands gracefully 
 over and down to the hips, in "first" position, on the strong 
 impulse of the count. 
 
 During the SECOND EIGHT, repeat the firsteight by swing- 
 ing the left foot around to the right-oblique-backward; raising 
 the hands, out and up, to the left-oblique-forward, and proceed- 
 ing in exact accordance with the directions above given. 
 
 the first eight, in all its details, during the THIRD 
 
SYSTEM OF PHYSICAL CULTURE 83 
 
 EIGHT; repeat the second eight during the FOURTH EIGHT, and 
 so continue for 64 counts ending the exercise in "first" 
 position on the last count. 
 
 No. 13. RAPID EXERCISE Two Step Time. 
 
 "Jumping" 
 
 On count ONE, bring the hands down from the hips; clench 
 the fists, and throw the arms directly forward and upward as 
 high as they will go; and, at the same time, bend and 
 straighten the knees. 
 
 On count TWO, swing the hands forward, downward and 
 backward, and bend and straighten the knees again, just as 
 if preparing to make a long jump. 
 
 On count THREE, swing the arms outward and upward, 
 and bend and straighten the knees as before; lower the hands, 
 and bend and straighten the knees again on count FOUR, and so 
 continue for eight counts remembering always to bend and 
 then straighten the knees, each and every time the hands pass 
 upward, and again bend and straighten them, each and every 
 time the hands pass downward. 
 
 During the first eight, cause the momentum of the whole 
 body to steadily grow greater and greater until the feet are 
 lifted a little off the floor on count ONE of the second eight; are 
 lifted slightly higher on count TWO; still higher on counts 
 THREE, FOUR, FIVE and six; then, on count SEVEN, jump as 
 high into the air as possible, landing lightly upon the toes on 
 the strong impulse of count EIGHT. 
 
 Repeat all the above described movements four times- 
 making 64 counts and end in "first" position on the strong 
 impulse of the last count. 
 
 No 14. LIGHT-STEP EXERCISE Common Time. 
 
 "Rocking Run" 
 
 On counts ONE and TWO, incline the body well forward; 
 throw the right foot directly backward, and up, as high as you 
 can keeping the hips square to the front and holding the right 
 leg straight, and give two successive h^ps with the left foot, 
 landing lightly on the toes on the strong impulse of each count. 
 
 On count THREE, bend the body well backward; spring up 
 from the floor and pass the left foot directly forward and up, as 
 high as possible, and bring the right foot down to its proper 
 place on the floor on the strong impulse of the count; spring 
 up off the floor and land lightly on the toes of the right foot 
 again on the strong impulse of count FOUR, while the left leg 
 is still held as high as possible and the hips are kept square to 
 the front. 
 
 On count FIVE, bend the body forward again; spring up 
 from the floor; throw the right foot directly backward, while 
 holding the right leg straight and the hips square to the front 
 as above directed for count one; bring the left foot down to its 
 former place on the floor; and, while the right leg is still out to 
 the rear, spring up from the floor and land lightly on the toes of 
 the left foot again on count six; repeat the sme with the right 
 
84 NEW YORK STATE REFORMATORY 
 
 foot while the left leg is out in front during counts SEVEN 
 and EIGHT, as explained above for counts three and four, and 
 so continue for 32 counts- bringing the left foot down to the 
 floor beside the right foot on the last count; then, during the 
 next 3z counts, repeat the exercise all over again by throwing 
 the left foot to the rear and the right foot forward observing 
 all the rules given above for the first half, and ending as before 
 on the last count 
 
 A good variation to the above is: During the FIRST EIGHT, 
 throw the right foot to the rear, and the left foot forward; on 
 counts ONE, and TWO, of the SECOND EIGHT, give two extra hops 
 on the right foot and at the same time swing the left foot, 
 from out in front, backward and up to the rear, and, on count 
 THREE, throw the right foot out and up in front and proceed in 
 the regular manner to the end of the second eight; then change 
 again, in accordance with the directions just given, by throwing 
 the right foot to the rear and the left foot forward during the 
 THIRD EIGHT; and change again on the beginning of the FOURTH 
 EIGHT; and proceed as usual bringing the right foot down, 
 from the front, to the floor beside the left foot on the last 
 count and immediately begin the exercise again by throwing 
 the left foot to the rear and the right foot forward, and con- 
 tinuing in harmony with the directions given above for the 
 first part ending in "first" position on the last count. 
 
 Another very good variation to the above, that is fitted 
 especially for class work, is: Each pupil, at the command of 
 the leader, is to bring his hands down from the hips and raise 
 them out laterally and upward to a level with the shoulders and 
 in line with each other, and then, at another command of the 
 leader, the class may move forward, backward, to the right, to 
 the left, or in any other direction the leader chooses to prescribe, 
 all the time keeping in line with each other and in time with 
 the music; or, those on the right and those on the left may 
 move toward the center file allowing the outstreched arms to 
 pass until the hands rest on the shoulders of the adjacent pupils, 
 each right arm passing in front of the other's left arm, and the 
 outside pupil* bringing the hands which have no place to rest 
 down to the hips, in unison, at the command of the leader 
 until each line is joined solidly together and is working in har- 
 mony with all the other lines so formed; then, while bound to- 
 gether in this fashion, the class may move in any direction the 
 the leader desires to command, as, for instance*, the whole class 
 may move forward or backward, to the right or to the left, 
 or turn to the right or turn to the left, or part move in one 
 direction while another part moves in another direction, and so 
 on without limit, always moving the body forward and back- 
 ward, giving the regular hops and throwing the feet to the 
 front and to the rear while keeping the legs straight and the 
 hips from turning sidewise, all in accordance with the directions 
 above given, and returning, each pupil to his own spot on the 
 floor, before the finish of the exercise. 
 
 When continued for any considerable length of time, this 
 exercise becomes rather strenuous and for that reason should 
 not be given too freely to undeveloped or weak pupils; however 
 in moderation, it fs good for one and all. 
 
SYSTEM OF PHYSICAL CULTURE 85 
 
 Ho. 15. DEVITALIZING EXERCISE Waltz Time. 
 
 "Neck, Chest, Waist and Knees" 
 
 On count ONE, take all the energy out of the muscles of 
 the neck, allowing the head to fall forward apparently lifeless; 
 on count TWO, take all the energy out of the muscles of the 
 arms and chest, allowing the chest to lower and the hands to 
 fall from the hips in a limp condition; on count THREE, take all 
 the energy out of the muscles of the waist, allowing the upper 
 part of the body to fall as low as it will, while the legs yet 
 remain straight; on count FOUR, take all the energy out of the 
 muscles of the knees and allow the whole body to sit in a heap 
 upon the heels the energy remaining in the ankles only 
 preventing the body from falling flat upon the floor. 
 
 On count FIVB, while still keeping the upper part of the 
 body thoroughly devitalized, tense and straighten the knees; on 
 count six, tense and straighten the waistline; on count SEVEN, 
 energize the muscles of the chest and arms, and bring the hands 
 up to the hips; and, on count EIGHT, vitalize the muscles of the 
 neck and bring the head up to "first" position. 
 
 During the SECOND EIGHT, repeat the first eight, and so 
 continue for 32 counts ending the exercise in "first" position. 
 
 To do this devitalizing in divisions as above explained, the 
 muscles must respond rapidly and freely to the commands of 
 the will which is an excellent practice. 
 
 No. 16. ARTISAN EXERCISE Waltz Time. 
 
 "Shoveling" 
 
 Imagine that you are holding in your hands an ordinary 
 Ion ^-handled shovel and, that you are to force this shovel into a 
 pile of sand and then throw the contents in the various directions 
 hereinafter prescribed. 
 
 On count ONE, pass the right foot some twenty inches out 
 to the right-oblique-forward; bring the hands down from the 
 hips; swing the right hand forward until the back of the right 
 hand presses firmly against the inside of the right knee; close 
 the fingers of both hands tightly around the handle of the 
 imaginary shovel the hands and the shovel-handle being held in 
 such a manner that the attitude would be both exact and natural 
 just as though it was all real and be in readiness for the next 
 move, which is, to throw the weight forward upon the right leg; 
 bend the right knee, and tense all the muscles at the moment 
 the imaginary shovel is pushed clear up to the handle in the 
 imaginary sand pile near the right foot on the strong impulse 
 of the count. 
 
 On count TWO, straighten the right knee and bend the left 
 nee; lift the imaginary shovel full of sand and swing it around 
 toward the left side, turning the front of the chest in that 
 direction at the same time; bend the body slightly backward and 
 throw the weight upon the left leg; and then, on count THREE, 
 straighten the left knee and bend the right, and throw the sand 
 as far over to the right side as possible striving to see in your 
 own mind just where it should land, and, on count FOUR 
 straighten the right knee again and bend the left as the back o 
 the right hand is brought down -against the inside of the right 
 
86 NEW YORK STATE REFORMATORY 
 
 knee and the left hand is brought down in front of the left leg- 
 both hands still holding the imaginary shovel as above described. 
 
 On count FIVE, fill the shovel again; lift it up and swing 
 it to the left on count six; throw the sand over the right 
 shoulder and as far to the rear as possible, on count SEVEN; and, 
 on count EIGHT, bring the hands back to the position prescribed 
 above for count four. 
 
 Continue in accordance with the directions as given above 
 for sixteen counts throwing the sand out to the right side 
 on count three, of both the first and second eights, throwing it 
 back over the right shoulder on count seven of the first eight, 
 directly .out in front on count seven of the second eight, and 
 bring the hands back to the hipi, and the body up to "first" 
 position on the last count. 
 
 During thp SECOND SIXTEEN counts, repeat all these move- 
 ments to the opposite side, by using the left hand and foot as 
 directed to use the right hand and foot during the first sixteen; 
 then repeat the entire exercise from the beginning thus mak- 
 ing 64 counts, and ending in "first" position as usual. 
 
 No. i7. IMITATION EXERCISE Waltz Time. 
 
 "Pulling" 
 
 On count ONE, step about thirty-six inches directly to the 
 front; bend the right knee as much as possible; lean the body 
 well over the right foot; extend the hands as far forward as you 
 can; and, while the backs of the hands are facing upward, grasp 
 an imaginary bar attached, by ropes, to heavy chest weights; 
 then, on count TWO, straighten the right leg and bend the left 
 knee; straighten up the head and shoulders, and incline them 
 backward; and, while tensing all the muscles energetically, draM 
 the hands backward as far as you can by moving the shoulders 
 to the rear in a quick, strong pull, while still holding the 
 arms perfectly straight and on a level with the shoulders. 
 
 On count THREE, bend the body forward again as on count 
 one; give the strong pull backward on count FOUR, and so con- 
 tinue for eight counts coming up to "first" position on the last 
 count. 
 
 Step forward with the left foot, and repeat the first eight 
 during the SECOND EIGHT. 
 
 Step forward with the right foot again on count ONE, of 
 the third eight, exactly as directed to do on count one of the 
 first eight, and, on count TWO, as the body leans backward, 
 swing the right foot some thirty inches directly to the rear; 
 bend the right knee and throw the weight on the right leg; bend 
 the elbows and pull the fists rapidly backward under the arm- 
 pits as far as possible. Make this pull a very energetic one, on 
 the strong impulse of the count. 
 
 Step forward with the right foot again on count THREE; 
 step to the rear, and make the pull with the body, shoulders, 
 arms and hands on count FOUR, and so continue for eight 
 counts coming up to "first" position on the eighth count, 
 then step forward and backward with the left foot, and make 
 the strong pulls on all the even counts, during the FOURTH 
 EIGHT; after which, repeat the entire exercise from the begin- 
 
SYSTEM OF PHYSICAL CULTURE 87 
 
 ning thus making 64 counts and end, as usual, in "first' 7 
 position. 
 
 This ends the last set of exercises, but I strongly recom- 
 mend that the "BREATHING" exercise, as described in the 
 first set, be performed immediately after the ending of each 
 and every set; it is an exercise which you cannot over-do, and 
 one which I would encourage you to do as often as possible. 
 END OF SIXTH SET 
 
88 NEW YORK STATE REFORMATORY 
 
 I N DEX 
 
 EXERCISES FOR STRENGTHENING THE STOMACH 
 
 SET DIVISION NAME COUNTS PAGE 
 
 3 RAPID Farmers' Warming 32 52 
 
 1 WHOLE-LEGS . . Forward Bending 8 25 
 
 6 RAPID Jumping 64 83 
 
 2 CHEST Chest Resistance 16 35 
 
 6 DEVITALIZING. Neck, Chest, Waist, and Knees 64 85 
 
 2 WHOLE-LEGS . . Swaying 16 33 
 
 4 ARTISAN Mowing Grass 32 64 
 
 3 CHEST Wing Action 16 49 
 
 6 IMITATION Pulling 64 86 
 
 4 CHE VT Perpendicular Drill 16 59 
 
 1 HIPS Forward Hip 64 26 
 
 5 CHEST Double Slapping 16 68 
 
 1 WAIST Lateral Waist 32 26 
 
 6 CHEST Semi-Circles 8 79 
 
 5 WAIST Walking-Beam 32 68 
 
 3 SHOULDER Right-Angles 8 50 
 
 6 WAIST Kneeling Waist 32 78 
 
 4 SHOULDERS ...Great Circles 8 59 
 
 6 ARMS Double Circles 64 80 
 
 2 HIPS Lateral Hip 16 35 
 
 3 WHOLE-BODY. .Handkerchief 32 51 
 
 1 ARMS Revolving Arm , 16 29 
 
 Note: The entire series of these exercises, is to be 
 
 executed at one session only after the muscles of the waist 
 shall have become strong, and until such time, the exercises 
 are to be taken, two, or four, at a time, increasing the number 
 
 (always by twos) as the stomach shall become gradually habit- 
 uated to the new exertions required. Take the "breathing" 
 exercise before and after each trial the trials being two or 
 three hours apart. 
 
 EXERCISES TO COMBAT APOPLECTIC TENDENCIES 
 
 SET DIVISION NAME COUNTS PAGE 
 
 4 WHOLE-LEGS . Sitting on Heels 32 56 
 
 1 HIPS Forward Hip 16 26 
 
 4 ANKLES Prying 64 57 
 
 1 WAIST Lateral Waist 16 26 
 
 6 WAST Kneeling Waist Action 32 78 
 
 5 WAIST Walking-Beam 8 68 
 
 3 CHEST Wing Action 64 49 
 
 1 WHOLE-LEGS . . Forward Bending 16 25 
 
 6 SHOULDERS . . . Pushing and Pressing 32 80 
 
 1 FEET Lifting One Foot 16 25 
 
 4 CHEST Perpendicular Drill 64 59 
 
 2 FEET Rising < n Toes 16 33 
 
 1 SHOULDERS . . . Lifting Shoulders 64 28 
 
SYSTEM OF PHYSICAL CULTURE 89 
 
 SET DIVISION NAME COUNTS PAGE 
 
 1 CHEST Breathing . 16 27 
 
 1 NECK Forward Head 16 30 
 
 2 DEVITALIZING . Feet Devitalizing 16 41 
 
 1 WHOLE-BODY . .Hand Over Head 32 30 
 
 5 DEVITALIZING. Swinging 16 74 
 
 2 LIGHT-STEPS . Lateral Light- Step 32 40 
 
 6 DEVITALIZING. Neck, Chest, Waist and Knees. 16 85 
 
 Note: In performing these movements for the above 
 named purpose, great care must be exercised not to put too 
 much exertion into your efforts especially during the first few 
 weeks, but watch yourself and fit the exercises to your condi- 
 tion. Do all these exercises in one session, only after 
 your weakness (tendency to apoplexy) shall have vanished. 
 Always begin and erd each trial with the ' 'breathing" exer- 
 ecis, and always take these exercises in pairs counting from 
 the first. 
 
 EXERCISES TO REMEDY FEEBLENESS, AND COLD 
 HANDS AND FEET 
 
 SET DIVISION NAME COUNTS PAGE 
 
 4 WHOLE-LEG . . . Sitting on Heels. 32 56 
 
 4 WAIST Revolving Waist 8 59 
 
 6 WHOLE-LEG ...Side-Sliding 32 76 
 
 5 WAIST Walking-Beam.... 8 68 
 
 3 FEET Rising on Toes of One Foot . . . 32 46 
 
 5 CHEST Double Slapping < w 68 
 
 2 ANKLES Ankle Rocking 32 84 
 
 6 CHEST Semi-Circles 8 79 
 
 6 HIPS Kneeling Hip Action 32 78 
 
 4 SHOULDERS . . Great Circles 16 59 
 
 5 ARMS Flying 32 70 
 
 3 HIPS , Hip Squares 8 48 
 
 4 ARMS Tensing 32 60 
 
 6 KNEES Double Kneeling 8 78 
 
 5 HANDS Front Semi-Circles 32 70 
 
 5 NECK Rolling Head 8 71 
 
 3 RAPID Farmers' Warming 32 52 
 
 3 WHOLE-BODY. .Handkerchief 8 51 
 
 2 IMITATION Gunning and Foiling 224 43 
 
 4 DEVITALIZING. Whole- Arm Devitalizing 32 63 . 
 
 Note : You may take two or three, or even more, lessons 
 each day, but it is best not to do more than four of the exer- 
 cises at any one time until the muscles shall have become 
 sufficiently strong to easily endure more taking the first on the 
 list during the first few days; and then gradually take up the 
 others as you become stronger. Always do the exercises in 
 pairs following a long count with a short count. Be sure to 
 begin and end each lesson with that exellent exercise, "breath- 
 ing." 
 
90 NEW YORK STATE REFORMATORY 
 
 EXERCISES TO CORRECT TENDENCY TO BILIOUSNESS 
 
 SET DIVISION NAME COUNTS PAGE 
 
 6 HIPS Kneeling Hip Action 32 78 
 
 5 RAPID Elbov/ing 32 72 
 
 3 WAIST Diagonal Waist 64 48 
 
 1 WHOLE-LEGS.. Forward Bending 16 25 
 
 1 WHOLE-BODY. .Hand Over Head 32 30 
 
 2 WHOLK-LEGS.. Sway ing 8 33 
 
 5 WHOLE-BODY. .Earth and Sky 32 71 
 
 4 RAPID Arm Circles 16 62 
 
 6 LIGHT-STEPS . .Rocking Run 64 83 
 
 1 RAPID Rapid Fist Circles 16 30 
 
 2 ARTISANS Ringing the Bell 64 41 
 
 2 RAPID Measuring 16 40 
 
 3 ARTISANS The Anvils 32 54 
 
 1 CHEST Breathing 32 27 
 
 4 ARTISANS Mowing Grass 32 64 
 
 2 DEVITALIZING. Feet Devitalizing 16 41 
 
 5 ARTISANS Digging 64 75 
 
 2 CHEST Chest Resistance 32 35 
 
 1 IMITATION Skip 64 32 
 
 5 CHEST Double Slapping 32 68 
 
 4 IMITATION Stretching Rubber 64 65 
 
 1 ARMS Revolving Arms 16 29 
 
 5 IMITATION Punching 64 75 
 
 2 ARMS Whip Lash 16 37 
 
 6 IMITATION Pulling 64 86 
 
 6 NECK Craning 16 81 
 
 Note: Always take these exercises in pairs, and begin 
 and end each lesson with the "breathing" exercise. 
 
 EXERCISES TO CORRECT TENDENCY TO FLAT CHEST 
 
 AND HOLLOWS 
 
 SET DIVISION NAME COUNTS PAGE 
 
 2 CHEST.. ..Chest Resistance.. .64 35 
 
 1 KNEES Front Knees 16 25 
 
 3 CHEST Wing Action 64 49 
 
 2 KNEES Lateral Knees 16 34 
 
 4 CHEST Perpendicular Drill 64 59 
 
 3 KNEES Back Step 16 47 
 
 5 CHEST Double Slapping. 64 68 
 
 4 KNEES Reversed Laterals 16 58 
 
 1 SHOULDERS ..Rising Shoulders 64 28 
 
 1 WHOLE-LEGS . . Forward Bending 16 25 
 
 2 SHOULDERS . . . Shoulder Squares 64 37 
 
 1 ANKLES Making V's 16 25 
 
 3 SHOULDERS . . .Right Angles 64 50 
 
 2 ANKLES Ankle Rocking 16 34 
 
 4 SHOULDERS ...Great Circles 84 59 
 
 5 ANKLES Ankle Swing 16 66 
 
 5 ARMS Flying 32 70 
 
SYSTEM OF PHYSICAL CULTURE 91 
 
 SET DIVISION NAME COUNTS PAGE 
 
 6 ARMS Double Circles 32 80 
 
 5 KNEES Kneeling and Rising 16 67 
 
 5 HANDS Front Semi-Circles 64 70 
 
 2 HIPS Lateral Hip 16 35 
 
 5 NECK Rolling Head 32 71 
 
 6 NECK Craning 32 81 
 
 5 RAPID Elbowing 64 72 
 
 4 WHOLE-LEGS . . Sitting on Heels 16 56 
 
 5 IMITATION Punching 64 75 
 
 Note: Take the "breathing" exercise before and after 
 each lesson doing as many exercises as you like, and as often 
 as you can find the time. 
 
 WEAK CHEST 
 SET DIVISION NAME COUNTS PACK 
 
 2 WAIST.. ..Circular Waist 64 35 
 
 1 WHOLE-LEGS . . Forward Bending*. 16 25 
 
 5 ARMS Flying 64 70 
 
 2 WHOLE-LEGS . .Swaying 16 33 
 
 4 HANDS Palm Action 64 61 
 
 3 WHOLE-LEGS . .Front and Lateral Bending. ... 16 46 
 
 3 RAPID Farmers' Warming 64 52 
 
 5 WHOLE-LEGS . . Swaying and Lifting 16 65 
 
 4 ARMS Tensing 64 60 
 
 1 FEET Lifting One Foot 16 25 
 
 3 HANDS Hooked Fingers 64 50 
 
 2 FEET RisingonToes 16 33 
 
 2 RAPID Measuring 64 40 
 
 5 FEET Floor-Circles 16 66 
 
 4 RAPID Arm Circles 64 62 
 
 6 FEET Half-Circles 16 77 
 
 1 ARTISANS Ladder Climbing 64 31 
 
 6 DEVITALIZING. Neck, Chest, Waist and Knees 16 85 
 
 4 ARTISANS Mowing Grass 32 64 
 
 5 DEVITALIZING. Swinging 8 74 
 
 8 IMITATION Wall Pushing 64 55 
 
 4 FEET Front-Circles 16 56 
 
 4 IMITATION Stretching Rubber 64 65 
 
 2 DEVITALIZING . Foot Devitalizing 16 41 
 
 Note: Do these exercises as much and as often as cir- 
 cumstances will allow and your physical condition will permit. 
 Do not forget to do the "breathing" exercise before and after 
 each trial; you would find it to your advantage even if you did 
 this exercise between each pair of exercises in the above list- 
 it is indeed m worthy exercise and one that you cannot over-do. 
 "First" position is so important in overcoming "weak chest" 
 that you should hold the chest in that petition as much as 
 possible. 
 
92 NEW YORK STATE REFORMATORY 
 
 WEAK LUNGS 
 
 SET DIVISION NAME COUNTS PAGE 
 
 1 CHEST Breathing 64 27 
 
 1 WHOLE-LEGS ..Forward Bending 16 25 
 
 2 CHEST Chest Resistance 64 35 
 
 2 WHOLE-LEGS . . Swaying 16 33 
 
 5 CHEST Double Slapping 64 68 
 
 3 WHOLE-LEGS . Front and Lateral Bending. ... 16 46 
 
 6 SHOULDERS ...Pushing and Pressing 64 80 
 
 5 WHOLE-LEGS . . Swaying and Lifting ,16 65 
 
 1 ARMS Revolving Arm 64 29 
 
 1 FEET Lifting One Foot 16 25 
 
 4 CHEST Perpendicular Drill 64 59 
 
 3 FEET Rising on Toes of One Foot... 16 46 
 
 3 ARMS Quarter-Circles 32 50 
 
 4 FEET Front-Circles 16 56 
 
 4 ARMS Tensing 32 60 
 
 T ANKLES Making V's 8 25 
 
 1 RAPID Rapid Fist Circles 32 30 
 
 2 ANKLES . . .Ankle Rocking 8 34 
 
 2 RAPID Measuring 64 40 
 
 4 ANKLES Prying 16 57 
 
 4 RAPID Arm Circles 32 62 
 
 5 ANKLES Ankle Swing 8 66 
 
 4 IMITATION Stretching Rubber 64 65 
 
 3 ANKLES Ankle Walking 16 47 
 
 Note: If your lungs are very weak you must proceed 
 
 with caution neither working too hard, nor too long at a 
 time. Get all the fresh air you can, and take the "breath- 
 ing" exercise very frequently about every third exercise 
 being the "breathing" you can hardly over-doit. "First" 
 position is also very important in overcoming "weak lungs." 
 
 WEAK HEART 
 
 SET DIVISION NAME COUNIS PAGE 
 
 1 WHOLE-LEGS . . Forward Bending 32 25 
 
 2 HIPS Lateral Hip 8 35 
 
 2 WHOLE-LEGS ..Swaying ....32 33 
 
 1 CHEST Breathing 8 27 
 
 3 WHOLE-LEGS . .Front and Lateral Bending 32 46 
 
 1 SHOULDERS ..Lifting Shoulders ...16 28 
 
 5 WHOLE-LEGS . . Swaying and Lifting 32 65 
 
 1 ARMS Revolving Arms 16 29 
 
 5 FEET Floor-Circles 32 66 
 
 8 WAIST Diagonal Waist 16 48 
 
 5 WAIST Walking Beam 32 68 
 
 2 SHOULDERS . . . Shoulder Squares 16 37 
 
 6 CHEST Semi-Circles 32 79 
 
 2 ARM Whip-Lash 16 37 
 
 4 SHOULDERS ... Great Circles 32 59 
 
 2 DEVITALIZING. Feet Devitalizing 16 41 
 
 3 RAPID Farmers' Warming 32 52 
 
 1 NECK ..Forward Head.. 8 30 
 
SYSTEM OF PHYSICAL CULTURE 93 
 
 SET' DIVISION NAMG COUNTS PAGE 
 
 6 RAPID Jumping 32 83 
 
 5 DEVITALIZING. Swinging 8 74 
 
 1 LIGHT-STEPS . . Plain Light-Step 32 31 
 
 2 NECK Lateral Head; 8 39 
 
 3 LIGHT-STEPS . . . Combination 64 52 
 
 3 SHOULDERS ...Right- Angles 16 50 
 
 2 IMITATION Gunning and Foiling 224 43 
 
 1 CHEST ......... .Breathing 32 27 
 
 Note: If your heart is very weak you must be extreme- 
 ly careful in exercising, to the end that, the exertions, as to 
 duration of time and severity of effort, may gradually 
 increase, from the shortest and lightest possible movements, 
 to a more strenuous degree of action always doing less than 
 you would like to do, provided, however, that you are not 
 naturally lazy; in which case you are to reverse this part 
 of the directions. 
 
 Begin this treatment by taking about two exercises at a 
 lesson two or more times a day beginning always at the top 
 of the list, after having done the "breathing" exercise gently, 
 and ending the lesson with the same exercise and increase 
 the number from day to day, as the heart becomes stronger, 
 until you are able to do the entire set with ease. 
 
 Study yourself, and your own physical condition, and 
 use due care, and you will find that these exercises are capable 
 of greatly benefiting your condition; however, it is the entire 
 system that must be depended upon for a complete cure that 
 is, as far as such cure lies within the range of exercises to 
 perfect. 
 
 INDIGESTION 
 
 SET DIVISION NAME COUNTS PAGE 
 
 1 CHEST..., Breathing 32 27 
 
 1 ANKLES Making V's 8 25 
 
 1 KNEES Front Knees 32- 25 
 
 2 ANKLES Ankle Rocking 8 34 
 
 2 KNEES Lateral Knees 32 34 
 
 1 HANDS Hand Closing 16 29 
 
 1 HIPS Forward Hip 32 26 
 
 2 WHOLE-LEGS ..Swaying 8 33 
 
 5 HIPS Side Swing 32 67 
 
 3 ANKLES Ankle Walking 16 47 
 
 1 CHES r Breathing 64 27 
 
 1 WHOLE-LEGS Forward Bending 8 25 
 
 1 WAIST Lateral Waist 32 26 
 
 6 WHOLE-LEGS ..Side-Sliding 8 76 
 
 3 WAIST Diagonal Waist 64 48 
 
 3 WHOLE-LEGS . .Front and Lateral Bending. ... 8 46 
 
 2 WAIST Circular Waist 64 35 
 
 4 WHOLE-LEGS . . Sitting on Heels 16 56 
 
 5 CHEST Double Slapping 64 .68 
 
 5 ANKLES Ankle Swing. . . . 16 66 
 
 4 ARMS Tensing ; 32 , 60 
 
 5 WHOLE-LEGS . . Swaying and Lifting .... - 8 65 
 
94 NEW YORK STATE REFORMATORY 
 
 SET DIVILION NAME COUNTS PAGE 
 
 1 WHOLE-BODY.. Hand Over Head 32 30 
 
 6 NECK Craning 8 81 
 
 3 WHOLE-BODY.. Handkerchief Exercise 32 51 
 
 1 NECK Forward Head 8 30 
 
 6 RAPID Jumping 32 88 
 
 5 DEVITALIZING. Swinging 16 74 
 
 Note: In the special treatments heretofore given, you 
 have been cautioned to go into the work with great care, to 
 always fit the severity of the work to your powers of present 
 endurance in some cases, especially heart weakness, you 
 were warned to do the work with more than ordinary caution; 
 but, with the special treatments that follow, you are allowed 
 much more liberty for exertion: In fact, after a few days' 
 practice, you are urged to increase the degree of effort until 
 it becomes decidedly vigorous avoiding our common enemy, 
 EXCESS. 
 
 Always begin and end each trial with the "breathing" 
 exercise, and pay particular attention that you hold the chest 
 and abdomen in "first" position, both during exercise and while 
 following the duties of the day. 
 
 There is an exercise, not described within the main 
 system, (it is called, "The Pelvic Exercise") which is given 
 in the list of exercises for "Obesity," and also in the list of 
 exercises for "Constipation," which is further along in this 
 book, that would be well for you to employ occasionally in this 
 remedy for indigestion. 
 
 OBESITY 
 
 SET DIVISION NAME COUNTS PAGE 
 
 1 HIPS Forward Hip 64 26 
 
 1 WHOLE-LEGS . . Forward Bending 8 25 
 
 1 WAIST Lateral Waist 64 26 
 
 2 WHOLE-LEGS . . Swaying 8 33 
 
 2 WAIST... Circular Waist 64 35 
 
 3 WHOLE-LEGS . . Front and Lateral Bending .... 8 46 
 
 3 WAIST Diagmal Waist 64 48 
 
 4 WHOLE-LEGS . . Sitting on Heels 16 56 
 
 5 WAIST Walking-Beam 64 68 
 
 5 WHOLE-LEGS . . Swaying and Lifting 8 65 
 
 1 CHEST Breathing 64 27 
 
 1 FEET Raising One Foot 16 25 
 
 1 WHOLE-BODY. .Hand Over Head 64 30 
 
 1 ANKLES... Making V's 16 25 
 
 3 WHOLE-BODY . . Handkerchief Exercise 64 51 
 
 2 ANKLES Ankle Rocking 16 34 
 
 6 WHOLE-BODY. .Turkish Salute 64 82 
 
 3 DEVITALIZING. Forearm Devitalizing 16 54 
 
 1 ARTISANS Ladder Climbing 64 31 
 
 1 NECK Forward Head 16 30 
 
 4 ARTISANS Mowing Grass 64 64 
 
 2 NECK Lateral Head 16 39 
 
 4 IMITATION Stretching Rubber 64 65 
 
SYSTEM OF PHYSICAL CULTURE 95 
 
 SET DIVISION NAME COUNTS PAGE 
 
 5 NECK Rolling Head 16 71 
 
 5 IMITATION Punching 64 75 
 
 5 DEVITALIZING. Swinging 16 74 
 
 Note: To the above list of exercises add the "PELVIC 
 EXERCISE," as described under the list for "constipation," 
 and do this pelvic exercise at least a dozen times each day. 
 Also, you are to use the "breathing" exercise very frequently, 
 and you are to make an extra effort to hold the chest and 
 abdomen in "FIRST POSITION," as much of the time as 
 possible. 
 
 You should do all the exercises in this list at least three 
 times each day, (especially after the muscles have become 
 accustomed to the new conditions), and you should increase the 
 degree of exertion as your powers of endurance become great- 
 erremembering that diligence and determined effort is the 
 price charged by Nature for the results we seek in this case. 
 Stick to it and you will win. 
 
 CONSTIPATION 
 
 SET DIVISION NAME COUNTS PAGE 
 
 1 CHEST Breathing 32 27 
 
 Pelvic Exercise 16 95 
 
 1 WHOLE-BODY . .Hand Over Head 32 30 
 
 Pelvic Exercis. 16 95 
 
 3 WHOLE-BODY.. Handkerchief Exercise 32 51 
 
 Pelvic Exercise 16 95 
 
 4 SHOULDERS ...Great Circles 32 59 
 
 1 CHEST Breathing 32 27 
 
 Pelvic Exercise 16 95 
 
 4 CHEST , ... Perpendicular Drill 64 59 
 
 1 HIPS Forward Hip 64 26 
 
 1 CHEST Breathing 32 27 
 
 Pelvic Exercise 16 95 
 
 6 RAPID Jumping 32 83 
 
 5 CHEST Double Slapping 64 68 
 
 1 CHEST Breathing 32 27 
 
 3 RAPID Farmers' Warming 32 52 
 
 Pelvic Exercise 16 95 
 
 4 DEVITALIZING. Whole- Arm Devitalizing 32 63 
 
 2 ARTISANS Ringing the Bell 64 41 
 
 1 CHEST Breathing 32 27 
 
 Pelvic Exercise 16 95 
 
 6 DEVITALIZING. Neck, Chest, Waist and Knees 32 85 
 1 CHEST Breathing 32 27 
 
 THE PELVIC EXERCISE 
 
 Take "first" position, and, on count ONE, draw the low- 
 er and front walls of the abdomen up as high as possible; 
 then, on count TWO, shoot this part of the abdomen forward 
 and downward in a quick, hard punch on the strong impulse of 
 the count. 
 
 Draw the abdomen up again on count THREE; shoot it 
 outward and downward again on count FOUR, and so continue 
 for the desired number of counts. 
 
96 
 
 NEW YORK STATE REFORMATORY 
 
 Note: This exercise is excellent for reducing the waist 
 line, as well as aiding in the treatment for constipation, 
 when taken in conjunction with the other exercises given 
 in the above list. 
 
 In the curing of constipation, there is one thing that 
 must be acquired, and that is, REGULAR HABITS; for, with- 
 out this regularity of habit, your training can have no lasting 
 effect all that training of any kind can do is to establish 
 new habits within the body or mind of the individual. 
 
 Life is a constant warfare against life's enemies one of 
 the greatest being INERTIA, or; the indisposition to active 
 motion. 
 
 FIRST SET 
 
 NAME 
 
 PAGE 
 
 Forward Bending 25 
 
 Rising on One Foot 25 
 
 Making V's 25 
 
 Front Knees 25 
 
 Forward Hip 26 
 
 Lateral Waist., 26 
 
 Breathing 27 
 
 Lifting Shoulders 28 
 
 Revolving Arm 29 
 
 Hand Closing 29 
 
 Forward Head ;. 30 
 
 Hand Over Head 30 
 
 Rapid Fist Circles 30 
 
 Plain Light-Step 31 
 
 Hand Devitalizing 31 
 
 Ladder Climbing 31 
 
 Skip 32 
 
 THIRD SET 
 
 NAME 
 
 PAGE 
 
 Front and Lateral Bending 46 
 Rising on Toes of One Foot 46 
 
 Ankle Walking 47 
 
 Back Step 47 
 
 Hip Squares. 48 
 
 Diagonal Waist 48 
 
 Wing Action 49 
 
 Right- Angles 50 
 
 Quarter Circles 50 
 
 Hooked Fingers 50 
 
 Reversed Circles 51 
 
 Handkerchief Exercise ... 51 
 
 Farmers' Warming 52 
 
 Combination 52 
 
 Forearm Devitalizing 54 
 
 The Anvils 54 
 
 Wall Pushing 55 
 
 SECOND SET 
 
 NAME 
 
 PAGE 
 
 Swaying 33 
 
 Rising on Toes 33 
 
 Ankle Rocking 34 
 
 Lateral Knee 34 
 
 Lateral Hip 35 
 
 Circular Waist 35 
 
 Chest Resistance 35 
 
 Shoulder Squares 37 
 
 Whip-Lash 37 
 
 Interlaced Fingers 38 
 
 Lateral Head 39 
 
 Neck To Knee 39 
 
 Measuring 40 
 
 Lateral Light-Step 40 
 
 Feet Devitalizing 41 
 
 Ringing the Bell 41 
 
 Gunning and Foiling. ... 43 
 
 FOURTH SET 
 
 NAME 
 
 PAGE 
 
 Sitting on Heels 56 
 
 Front Circles 56 
 
 Prying 57 
 
 Reversed Laterals. ..... 58 
 
 Cross-Leg Action 58 
 
 Revolving Waist 59 
 
 Perpendicular Drill 59 
 
 Great Circles 59 
 
 Tensing 60 
 
 Palm Action 61 
 
 Head Turning 61 
 
 Gypsy Camp 61 
 
 Arm Circles 62 
 
 Side Step 63 
 
 Whole-Arm Devitalizing. 63 
 
 Mowing Grass 64 
 
 Stretching Rubber 65 
 
SYSTEM OF PHYSICAL CULTURE 
 
 97 
 
 FIFTH SET 
 
 NAME 
 
 PAGE 
 
 Swaying and Lifting 65 
 
 Floor-Circles 66 
 
 Ankle Swing 66 
 
 Kneeling and Rising 67 
 
 Side Swing 67 
 
 Walking-Beam 68 
 
 Double Slapping 68 
 
 Plucking Grapes 69 
 
 Flying 70 
 
 Front Semi-Circles 70 
 
 Rolling Head 71 
 
 Earth and Sky 71 
 
 Elbowing 72 
 
 Sailors' Rope Dance 72 
 
 Swinging 74 
 
 Digging 75 
 
 Punching 75 
 
 SIXTH SET 
 
 NAME 
 
 PAGE 
 
 Side-Sliding 76 
 
 Half-Circles 77 
 
 Ankle Dance 77 
 
 Double Kneeling 78 
 
 Kneeling Hip Action 78 
 
 Kneeling Waist Action.. 78 
 
 Semi-Circles 79 
 
 Pushing and Pressing. . . 80 
 
 Double Circles 80 
 
 Happy Hand Action 81 
 
 Craning 81 
 
 Turkish Salute 82 
 
 Jumping 83 
 
 Rocking Run 83 
 
 Neck, Chest, Waist and 
 
 Knees 85 
 
 Shoveling 85 
 
 Pulling 86 
 
 SEVENTH SET 
 NAME PAGE 
 
 EIGHTH SET 
 
 NAME 
 
 PAGE 
 
 Sitting on Heels 56 
 
 Swaying 33 
 
 Half -Circles 77 
 
 Ankle Dance 77 
 
 Combination Knees (Lat. 
 
 & Rev.) 34 58 
 
 Forward Hip 26 
 
 Combination Waist (W. 
 
 Beam & Rev. W.)....68 59 
 
 Chest Semi-Circles 79 
 
 Great Circles 59 
 
 Double Circles 80 
 
 Head Turning 61 
 
 Handkerchief Exercise . . 51 
 
 Elbowing 72 
 
 Sailors' Rope Dance 72 
 
 Hand Over Head 30 
 
 Digging 75 
 
 Stretching Rubber 65 
 
 Pulling 86 
 
 Combination Light- Step . . 52 
 
 Gunning and Foiling 43 
 
 Note: "Comb." means that the exercises in parentheses 
 are to be combineb into one exercise. 
 
 Forward Knee Bending. . 25 
 
 Rising on Toes 46 
 
 Ankle Rocking 34 
 
 Combination Knees 
 
 (Front & Lat.) 25 34 
 
 Forward Hip 26 
 
 Lateral Waist 26 
 
 Wing Action 49 
 
 Breathing 27 
 
 Lifting Shoulders 28 
 
 Right-Angles 50 
 
 Revolving Arm 29 
 
 Hand Closing 29 
 
 Forward Head 30 
 
 Hand Over Head 30 
 
 Rapid Fist Circles 30 
 
 Lateral Light-Step 40 
 
 Combinatio n'Dev't'g. 
 
 (Hand & Foot) 31 41 
 
 Ladder Climbing 31 
 
 Stretching Rubber 65 
 
98 
 
 NEW YORK STATE REFORMATORY 
 
 NINTH SET 
 
 NAME 
 
 PAG* 
 
 Swaying 33 
 
 Side-Sliding 76 
 
 Lateral Waist 26 
 
 Double Slapping 68 
 
 Double Circles 80 
 
 Handkerchief Exercise. . . 51 
 
 Jumping 83 
 
 Punching 75 
 
 Stretching Rubber 65 
 
 Rocking Run 83 
 
 TENTH SET 
 
 NAME 
 
 PAGE 
 
 Floor-Circles 66 
 
 Sitting on Heels 56 
 
 Walking-Beam 68 
 
 Mowing Grass 64 
 
 Punching 75 
 
 Forward Hip 26 
 
 Ladder Climbing 31 
 
 Great Circles 59 
 
 Combination Light-Steps 52 
 
 Gunning and Foiling 43 
 
 ELEVENTH SET 
 
 NAME 
 
 PAGE 
 
 Swaying 33 
 
 Sitting on Heels .... 56 
 
 Comb. Knees (Front, Lat., 
 Rev., Kneeling, 25 34 5S 67 
 
 Forward Hip 26 
 
 Walking-Beam 68 
 
 Chest Resistance 35 
 
 Double Slapping 68 
 
 Right-Angles 50 
 
 Great Circles 59 
 
 Double Circles 80 
 
 Happy Hand Action 81 
 
 Rolling Head 71 
 
 NAME PAGE 
 
 Hand Over Head ........ 30 
 
 Handkerchief Exercise . . 51 
 
 Jumping 83 
 
 Anvils 54 
 
 Ladder Climbing 31 
 
 Mowing Grass 64 
 
 Ringing the Bell 41 
 
 Rocking Run 83 
 
 Sailors' Rope Dance 72 
 
 Punching 75 
 
 Combination Light-Steps 52 
 Gunning and Foiling 43 
 
 TWELFTH SET 
 
 NAME 
 
 PAGE 
 
 NAME 
 
 PAGE 
 
 Side-Sliding 76 
 
 Prying 57 
 
 Double Slapping 68 
 
 Plucking Grapes 69 
 
 Happy Hand Action 81 
 
 Turkish Salute.. . 82 
 
 Jumping 83 
 
 Rocking Run 83 
 
 Shoveling 85 
 
 Sailors' Rope Dance 72 
 
 Skip 32 
 
 Breathing 27 
 
 Note: The seventh, eighth, ninth, tenth, eleventh and 
 twelfth sets are taken from the first six sets, and are arranged 
 for the purpose of adding more pleasure to the work by giving 
 a greater variety of changes some of the sets being quite 
 short while others are much longer. They fit the time which the 
 class has at its disposal, very nicely, and tend to lessen the 
 monotony, as well. 
 
 Below, is given a unique set, arranged from the same 
 exercises; in fact, we have here three distinct sets of exercises 
 that are to be done simultaneously by three divisions, of the 
 same class the first division doing the ''1st. Set;" the second 
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100 
 
 NEW YORK STATE REFORMATORY 
 
 GENERAL INDEX 
 
 To assist the student in finding any particular exercise 
 his desire may call for, a recapitulation of all the series is here 
 given from the beginning to the end of the system. 
 
 WHOLE-LEG EXERCISES 
 
 SET PAGE SET PAGE 
 
 1 Forward Bending 25 4 Sitting on Heels 56 
 
 2 Swaying 33 5 Swaying and Lifting. 65 
 
 3 Forward & Lat. Bend. . 46 6 Side-Sliding 76 
 
 FEET EXERCISES 
 
 1 Lifting One Foot 25 4 
 
 2 Rising on Toes 33 5 
 
 3 Rising on Toes of One 6 
 
 Foot . . 46 
 
 Front-Circles 56 
 
 Floor-Circles 66 
 
 Half-Circles.. . 77 
 
 ANKLE EXERCISES 
 
 1 Making V? 25 4 
 
 2 Ankle Rocking 34 5 
 
 3 Ankle Walking 47 6 
 
 Prying 57 
 
 Ankle Swing 66 
 
 Ankle Dance 77 
 
 KNEE EXERCISES 
 
 1 Front Knees 25 4 Reversed Laterals 58 
 
 2 Lateral Knee 34 5 Kneeling and Rising. . 67 
 
 3 Back Step 47 6 Double Kneeling 78 
 
 HIP EXERCISES 
 
 1 Forward Hip 26 4 
 
 2 Lateral Hip 35 5 
 
 3 Hip Squares 48 6 
 
 Cross-Leg Action 58 
 
 Side Swing 67 
 
 Kneeling Hip Action. 78 
 
 WAIST EXERCISES 
 
 1 Lateral Waist 26 4 
 
 2 Circular Waist 35 5 
 
 3 Diagonal Waist 48 6 
 
 Revolving Waist 59 
 
 Walking-Beam 68 
 
 Kneeling Waist Action 78 
 
 CHEST EXERCISES 
 
 1 Breathing 27 4 
 
 2 Chest Resistance 35 5 
 
 3 Wing Action 49 6 
 
 Perpendicular Drill ... 59 
 
 Double Slapping 68 
 
 Semi-Circles . 79 
 
 SHOULDER 
 
 1 Lifting Shoulders 28 
 
 2 Shoulder Squares 37 
 
 3 Right- Angles 50 
 
 EXERCISES 
 
 4 Great Circles 59 
 
 5 Plucking Grapes 69 
 
 6 Pushing and Pressing. 80 
 
SYSTEM OF PHYSICAL CULTURE 101 
 
 ARM EXERCISES 
 
 1 Revolving Arm ?29 4 Tensing 60 " 
 
 2 Whip-Lash ~37 5 Flying 70 
 
 3 Quarter Circles 50 6 Double Circles 80 
 
 HAND EXERCISES 
 
 1 Hand Closing 29 4 Palm Action 61 
 
 2 Interlaced Fingers 38 5 Front Semi-Circles ... 70 
 
 3 Hooked Fingers 50 6 Happy Hand Action . . 81 
 
 NECK EXERCISE* 
 
 1 Forward Head 30 4 Head Turning 61 
 
 2 Lateral Head 39 5 Rolling Head 71 
 
 3 Reversed Circles 51 6 Craning 81 
 
 WHOLE-BODY EXERCISES 
 
 1 Hand Over Head 30 4 Gypsy Camp 61 
 
 2 Neck To Knee 39 5 Earth and Sky 71 
 
 3 Handkerchief Exercise 51 6 Turkish Salute 82 
 
 RAPID EXERCISES 
 
 1 Rapid Fist Circles 30 4 Arm Circles 62 
 
 2 Measuring 40 5 Elbowing 72 
 
 3 Farmers' Warming. ... 52 6 Jumping 83 
 
 LIGHT-STEP EXERCISES 
 
 1 Plain Light-Step 31 4 Side Step 63- 
 
 2 Lateral Light-Step.... 40 5 Sailors' Rope Dance 72 
 
 3 Combination 52 6 Rocking Run 83 
 
 DEVITALIZING EXERCISES 
 
 1 Hand Devitalizing .... 31 4 Whole Arm Dev't'g. . 63 
 
 2 Foot Devitalizing 41 5 Swinging 74 
 
 3 Forearm Devitalizing. . 54 6 Neck, Chest, Waist 
 
 and Knees 85 
 
 ARTISAN EXERCISES 
 
 1 Ladder Climbing 31 4 Mowing Grass 64 
 
 2 Ringing the Bell 41 5 Digging 75 
 
 3 The Anvils 54 6 Shoveling 85 
 
 IMITATION EXERCISES 
 
 1 Skip 32 4 Stretching Rubber. . 65 
 
 2 Gunning and Foiling. . 43 5 Punching 75 
 
 3 Wall Pushing 55 6 Pulling 86 
 
102 NEW YORK STATE REFORMATORY 
 
 SPECIALTIES 
 EXERCISES FOR: 
 
 Stomach Troubles 88 Apoplectic Tendencies ... 88 
 
 Feebleness, Cold Hands Billiousness 90 
 
 and Feet , 89 Weak Chest 91 
 
 Flat Chest and Hollows. . 90 Weak Heart 92 
 
 Weak Lungs 92 Constipation 95 
 
 Indigestion 93 Obesity , . . 94 
 
 EXERCISES-SETS 
 
 First Set 96 Second Set 96 
 
 Third Set 96 Fourth Set 96 
 
 Fifth Set 97 Sixth Set 97 
 
 Seventh Set 97 Eighth Set 97 
 
 Ninth Set 98 Tenth Set 98 
 
 Eleventh Set 98 Twelfth Set 98 
 
 Combination Sets . . .99 Pelvic Exercise . . 95 
 
c 
 
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