The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 137 Balancing Abs and Hip Flexors and Extensors Many calisthenics, performed to strengthen ...

138 Calisthenics " Incorporate a total body flexibility program into Special Warfare training and include stretches for the hip ...

The Navy SEAL Physical Fitness Guide 139 Another change that should be incorporated in an abdominal workout is the addition of a ...

140 Calisthenics neck into flexion. The fingertips of the hands should just barely touch the back of the head. Elbows should rem ...

The Navy SEAL Physical Fitness Guide 141 Figure 8-6. Variations on Sit-Up Routines If the goal is to develop muscle strength, en ...

142 Calisthenics For a 30-minute workout, choose 1 to 3 exercises from each of the following categories. For a 60-minute workout ...

The Navy SEAL Physical Fitness Guide 143 Calisthenic Exercises Table 8-2. Recommended Calisthenics for Physical Training Name of ...

144 Calisthenics Neck Exercises Neck Rotations A 4-count exercise. Begin lying on back. Count 1: lift head up and over to side. ...

The Navy SEAL Physical Fitness Guide 145 Dive Bomber Push-Ups A 2-count exercise. Start by assuming a leaning rest position with ...

146 Calisthenics Chin-Ups A 2-count exercise beginning at a dead hang (i.e., full extension) from a horizontal bar with arms sho ...

The Navy SEAL Physical Fitness Guide 147 Abdominals These exercises will help develop abdominal strength. Vee-Ups A 2-count exer ...

148 Calisthenics Elbow to Knee/ Cross Overs A 2-count exercise. Lie on back with hands clasped behind head. Legs can be bent at ...

The Navy SEAL Physical Fitness Guide 149 Flutter Kicks A 4-count exercise. Lie on back with hands under hips, legs extended, and ...

150 Calisthenics Inboard/Outboards A 2-count exercise. Lie on back, hands under hips, feet 3 feet apart and 2 feet above deck. M ...

The Navy SEAL Physical Fitness Guide 151 Prone Flutter Kicks A 2-count exercise. Flutter Kick per- formed lying on stomach. Avoi ...

152 Calisthenics Burt Reynolds A 2-count exer- cise. Lie on side with head sup- ported by hand. Bend top leg and place it in fro ...

The Navy SEAL Physical Fitness Guide 153 Modified Calisthenic Exercises Calisthenic exercises can be modified to provide a stren ...

154 Calisthenics endurance. Depending on the fitness goal, the partner can apply as much resistance as necessary to control the ...

The Navy SEAL Physical Fitness Guide 155 Table 8-4. Buddy Exercise Drills Exercise Description Muscle Group(s) Chest, Shoulders, ...

156 Calisthenics Back Trunk Drops from Bench Position Lead partner kneels with hands behind head while support partner holds ank ...