The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 151

Prone Flutter Kicks

A 2-count exercise.

Flutter Kick per-

formed lying on

stomach. Avoid

hyperextension of

back.

Back and hip exten-

sors (Highly

recommended;

helps balance hip

flexor conditioning.)

Prone Back

Extension

A no count exercise.

Lie face down on

deck, hands clasped

behind back, lift

upper torso off

deck, hold, and return to starting position.

Avoid hyperextension of back. Placement of

hands alters difficulty; behind back is easi-

est, behind head is more difficult, straight

out in front is most difficult.

Back and hip

extensors

Hip/Leg Abductors and Adductors

Note: It is highly recommended that exercises for both leg abductors (i.e., muscles that carry leg

away from body) and leg adductors (i.e. muscles that bring leg toward body) be added to the spe-

cial operations PT program. No exercises that effectively exercise these muscle groups are cur-

rently used in team PT sessions.

Leg Lifts

Lie on side:

bend legs at a

90° angle from

torso. Lift and

lower top leg.

Knee and ankle

should always

be in the same

plane. Weights

can be added to

legs if more resistance is needed.

Variation 1: 4-count exercise: on count 1 lift

leg; on count 2 extend leg while elevated.

Count 3: bend leg and return to count 1

position. Count 4: return leg to starting

position.

Hip and thigh

abductors

Table 8-2. Recommended Calisthenics for Physical

Training

Name of

Exercise

Description of Exercise

Muscle

Group(s)