The Navy SEAL Physical Fitness Guide - Human Performance

148 Calisthenics

Elbow to Knee/

Cross Overs

A 2-count exercise. Lie

on back with hands

clasped behind head.

Legs can be bent at

knees (feet on deck),

with one leg crossed

over knee of opposite

leg or bent with knees

toward chest (feet ele-

vated from deck).

Slowly lift and twist

torso bringing one

shoulder toward knee of

opposite leg. Engaging

obliques requires rotation to start immedi-

ately at beginning of exercise, not at top.

Return to starting position. Perform exercise

by turning torso to both left and right knees.

Abdominals and

obliques

Hip Rollers

A 2-count exercise. Lie

on back with legs bent

and elevated off deck,

slowly bring both knees

down together on one

side until low back

begins to lift off deck.

Bring knees back to

starting position, then

repeat on other side.

Abdominals

Abdominals and Hip Flexors

Note: These exercises should be limited to twice per week to prevent over-development of hip

flexors. Proper technique is essential; performing these exercises improperly can contribute to or

worsen low-back pain.

Good Morning

Darlings

A 2-count exercise.

Lie on back with

palms on deck and

hands under hips,

legs extended, and

feet together, 6” above deck. Count 1:

spread legs 2-3 feet apart. Count 2: bring

legs back together.

Abdominals and hip

flexors

Table 8-2. Recommended Calisthenics for Physical

Training

Name of

Exercise

Description of Exercise

Muscle

Group(s)