The Navy SEAL Physical Fitness Guide - Human Performance

150 Calisthenics

Inboard/Outboards

A 2-count exercise. Lie

on back, hands under

hips, feet 3 feet apart

and 2 feet above deck.

Make small circles by

bringing feet out,

around, up, in, and

down: inboard circles.

Change directions for

outboards.

Abdominals and hip

flexors

Back and Hip Extensors

The Superman

(Prone and

Kneeling)

A no count exer-

cise. Either lie

on stomach or

on hands and

knees. Oppo-

site arm and leg

(i.e., right arm, left leg) should be lifted and

held for 3 to 5 seconds, then slowly lowered.

Same movements should then be made with

other arm and opposite leg. Superman can

be made more difficult by adding weights to

arms and legs. To avoid hyperextension of

back, leg should not be raised higher than

hip when in kneeling position.

Back muscles and

hip extensors

(Helps develop

balanced strength

between hip flexors

and hip extensors.

Very safe, but can

burn after a while.)

Donkey Kicks

A 2-count exercise.

On hands and

knees, extend one

leg out and behind,

then bring it back.

Repeat this move-

ment using the

same leg until a

burn is felt in the

hips and lower back.

Then exercise the opposite leg. To avoid

hyperextension of back, the leg should not

be raised above hip.

Hip extensors

Table 8-2. Recommended Calisthenics for Physical

Training

Name of

Exercise

Description of Exercise

Muscle

Group(s)