240 Other Training-Related Issues
*All exercises (described in Chapter 7: Flexibility or Chapter 8: Calisthenics) should be done in order.
Table 14-3. A PT Program for High Mileage SEALs
with Chronic Musculoskeletal Pain
Exercises*
Repetition
(#)
Total
Time in
Seconds
Jumping Jacks 25 60
1/2 Jumping Jacks 25 - 2 count 60
Up-Back-and Overs 5 60
Crunches (All Variations) 25-50 60
Push-Ups (Regular) 20 60
Torso Prone Stretch 2 30
Butterflies Stretch 2 30
ITB Stretch 2 each side 60
3 Way Hurdler’s Stretch 2 each side 180
Swimmer’s Stretch 2 30
Push-Ups (Regular) 20 60
Sit-Ups 20 60
Supine Back Stretch 1 30
Prone Superman 10 each side 60
Vee-Ups 30 60
Donkey Kicks 20 each side 60
Posterior Shoulder or Upper Back Stretch 2 30
Triceps Stretch 2 each side 60
Iliopsoas Stretch (Russian Dancers) 2 each side 60
Standing Quad Stretch 2 each side 60
Standing Toe Pointers 30 60
Gastroc/Soleus Stretch 2 each side 60