The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 255

Table 15-7. Re-Entry Physical Training

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) 40 - 80 60

Push-Ups (Regular) 20 60

Flutter Kicks 15 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 (Diamond) 20 60

Sit-Ups 20 60

Push-Ups (Wide Stance) 20 60

Supine Back Stretch 1 30

Torso Prone Stretch 2 30

Prone Superman 10 each side 60

Vee-Ups 30 60

Donkey Kicks 20 each side 60

Hand to Knee Squat 10 30

Posterior Shoulder or Upper Back Stretch 2 30