The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide

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Table 8-4. Buddy Exercise Drills

Exercise Description Muscle Group(s)

Chest, Shoulders, Arms

Front Push-Up

Lead partner in leaning-rest position. Support partner grabs ankles and lifts to

hip level. Lead partner performs push-ups from this position. Body straight

throughout.

Chest, triceps, anterior

shoulder, and abdominal

muscles

Push-Up Walk

(Wheelbarrow)

Lead partner in leaning-rest position. Support partner grabs ankles and lifts to

hip level. Lead partner walks on hands. May also be performed with arms bent.

Shoulder, chest, triceps,

and abdominal muscles

Back or Side

Push-Ups

Lead partner is in back or side push-up position. Support partner grabs ankles

and lifts them to thigh/hip level. Lead partner performs a backward push-up with

both arms or side push-up with one arm. Keep body straight throughout move-

ment.

Back Push-Ups: back,

triceps, shoulders, and

muscles. Side Push-Ups:

triceps, shoulders, upper

back, and chest muscles

Backward

Push-Up Walk

Lead partner is in Back Push-Up position. Support partner grabs ankles and lifts

them to thigh/hip level. Lead partner walks backward with hands.

Shoulders, back and

abdominal muscles

Handstand

Push-Ups

Lead partner performs a handstand. Support partner grabs ankles to balance

lead partner. Lead partner then bends and straightens arms. Do not touch head

to deck.

Shoulders, chest, and

triceps muscles

Resistance

Exercises - Arms

Lead partner lies on back. Support partner applies resistance against movement

of arms up and toward head, down and toward hips, and straight out from body.

Resistance can be applied in both directions. For example, resistance can be

applied against arms while they are extended outward pushing toward floor or

while arms are extended outward pulling to midline. This exercise can also be

performed with lead partner lying on stomach.

Shoulder, chest and back

muscles