The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 120

Press-Press-Fling

3-count exercise:

Begin from a stand-

ing position with

arms bent, fists

midline at chest

level, and elbows

out to the side. On

count 1, pull elbows

backwards towards

the midline of the

back, stretching the

chest muscles, and

release. Repeat the same movement on count

2. On count 3, extend the arms out and back-
   wards, stretching the chest muscles.

Chest and anterior

shoulder

Standing Toe

Pointers

No count exercise: Start from a

standing position with body

weight over the heels. Flex and

extend the feet and toes. Stretch

should be felt in both the calf

muscles (gastrocnemius) and

muscles in front of the shins

(anterior tibialis). As an alterna-

tive, walk on the heels with toes

pointed upward.

Gastrocnemius

and anterior

tibialis muscle. (A

good pre-running

stretch.)

Four-Way Leg

Swings

No count exer-

cise: Standing

upright, slowly

swing 1 leg to

front and to back

and to side, and

across front or

back of body.

Swing should be

a slow, con-

trolled move-

ment. Pointing

the toes up or for-

ward will stretch

different muscles

in leg.

Hip and lower leg

muscles

Table 7-1. Dynamic Stretch Exercises to be Used in

Physical Training

Name Description

Muscle

Group(s)