The Navy SEAL Physical Fitness Guide - Human Performance

156

Calisthenics

Back

Trunk Drops from

Bench Position

Lead partner kneels with hands behind head while support partner holds ankles

of lead partner. Lead partner lowers trunk until forehead touches ground and

then returns to starting position.

Back extensors

Arm Raises from

Bench Position

Lead partner kneels with hands extended above head while support partner

holds lead partner's ankles. Lead partner then brings hands to the side and back

to starting position.

Back extensors

Abdomen

Trunk Lifts Lead partner lies on back with hands behind head. Feet are held by support part-ner at hip level. Lead partner then raises and lowers head and trunk. Abdominals

Trunk Twisters and

Trunk Side Bends

Starting position is fireman's carry with lead partner carrying support partner on

shoulders. With feet shoulder-width apart, lead partner twists to right and then to

left. Lead partner may also bend from waist to right and to left. Be careful not to

use momentum of support partner's weight to carry movement beyond a control-

lable range of motion.

Obliques

Hips, Legs, and Calves

Two-Man Squat

Partners stand with backs to each other leaning into each other's weight. Simul-

taneously, both partners squat until thighs are parallel to floor. Both partners

return to starting position keeping backs together for support.

Hips, quads and

hamstrings

Table 8-4. Buddy Exercise Drills

Exercise Description Muscle Group(s)