The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 149

Flutter Kicks

A 4-count exercise.

Lie on back with

hands under hips,

legs extended, and

feet together

6“above deck.

Count 1: lift right leg

1 1/2 feet, keeping

leg straight. Count 2: lift left leg to same

position while returning right leg to starting

position. Count 3: bring right leg back up

and return left leg to starting position.

Count 4: repeat.

Abdominals and hip

flexors

Sitting Flutter Kicks A 4-count exercise. Flutter Kick performed from a seated position. Abdominals and hip flexors

Knee Benders

(Supine and Seated)

A 2-count exercise.

Lie on back with

arms at sides. Bring

both legs 6” off

deck, bend at knees,

bringing legs toward

chest. Straighten

knees and lower

legs down again.

Variation 1: Perform

same leg move-

ments from a seated

position.

Variation 2: Begin

with hands clasped

behind head, one leg

bent with foot on

deck, and other leg

extended. Bend

extended leg, keep-

ing foot off deck,

and bring it toward

chest while lifting

shoulders off deck. Return to starting posi-

tion.

Abdominals and hip

flexors

Table 8-2. Recommended Calisthenics for Physical

Training

Name of

Exercise

Description of Exercise

Muscle

Group(s)

Variation 1

Variation 2