The Navy SEAL Physical Fitness Guide - Human Performance

121 Flexibility

Four-Way Lunges

No-count exercise:

Begin from a stand-

ing position. Extend

1 leg forward into a

lunge so that body

weight is

distributed on both

legs. When lunging

forward, the knee

should not extend

beyond the toe of

that leg. Use the for-

ward leg to push off

and return to start-

ing position. Repeat

this movement,

using the same leg,

to the side. Then,

perform exercise

with the opposite

leg.

Leg muscles

Trunk

Rotations

4-count exercise:

begin in a standing

position with legs

shoulder-width

apart, knees slightly

bent. On count 1,

bend forward at the

waist flexing torso.

On count 2, bend

torso laterally. On

count 3, extend

torso backward, and

on count 4, bend

torso laterally to

remaining side.

When bending backward, keep legs slightly

bent to avoid hyperextending back.

Abdominal

muscles,

including obliques

and hip flexors

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

Physical Training

Name Description

Muscle

Group(s)