The Navy SEAL Physical Fitness Guide - Human Performance
The Navy SEAL Physical Fitness Guide 117 Figure 7-3. Specific Warming-Up Activities Exercise should not be ended abruptly, but g ...
118 Flexibility Figure 7-4. Recommended Exercise Sequence Recommended Stretches Dynamic Stretching Dynamic stretches of the musc ...
The Navy SEAL Physical Fitness Guide 119 Table 7-1. Dynamic Stretch Exercises to be Used in Physical Training Name Description M ...
The Navy SEAL Physical Fitness Guide 120 Press-Press-Fling 3-count exercise: Begin from a stand- ing position with arms bent, fi ...
121 Flexibility Four-Way Lunges No-count exercise: Begin from a stand- ing position. Extend 1 leg forward into a lunge so that b ...
122 Flexibility Static Stretching Most of the benefits derived from flexibility training are obtained with a consistent, post-ex ...
The Navy SEAL Physical Fitness Guide 123 Table 7-2. Static Stretch Exercises to be Used in Physical Training Name Description Mu ...
124 Flexibility Upper Back Stretch While standing or seated, extend and clasp arms together in front of body turning palms outwa ...
The Navy SEAL Physical Fitness Guide 125 Torso: Abdominals and Back Supine Back Stretch While lying on back (supine), bring both ...
126 Flexibility Iliopsoas Stretch This exercise is essentially a standing lunge with a pelvic tilt. Begin from a standing positi ...
The Navy SEAL Physical Fitness Guide 127 Butterflies Begin by sitting with legs bent and bottoms of feet together. Grasp ankles ...
128 Flexibility Hurdlers Stretch (Quadriceps) Sit with one leg bent and tucked under hips so that heel lies just outside hip; th ...
The Navy SEAL Physical Fitness Guide 129 Supine or Sitting Hamstring Begin by lying with back flat on deck (supine), legs extend ...
130 Flexibility A Post-Exercise Total Body Stretching Program A suggested post-exercise total-body stretching program is outline ...
The Navy SEAL Physical Fitness Guide 131 Figure 7-5. Total Body Post-Exercise Stretching Program Resources " Alter, MJ. Sport St ...
132 Flexibility " Sudy, Mitchell (Ed.). Personal Trainer Manual: The Resource for Fitness Instructors. Boston: Reebok University ...
The Navy SEAL Physical Fitness Guide 133 Chapter 8 Calisthenics Calisthenics are a traditional and integral part of the SEAL’s t ...
134 Calisthenics Increasing the number of repetitions per set develops endurance. For example, if an individual can perform only ...
The Navy SEAL Physical Fitness Guide 135 The second occasion occurs where calisthenics are modified to overload the muscles so t ...
136 Calisthenics A unit's PT schedule should be flexible enough to accommodate different training needs. It may take one to four ...
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