The Navy SEAL Physical Fitness Guide - Human Performance

152 Calisthenics

Burt Reynolds

A 2-count exer-

cise. Lie on side

with head sup-

ported by hand.

Bend top leg

and place it in front of the knee of opposite

leg. Raise and lower straight leg approxi-

mately 8” off deck until fatigued. Should be

felt in inner thigh and balances hip abductor

exercises.

Hip adductors.

Beneficial for rock

climbing

Other Leg Lift

Variations

Variation 2: On

count 4 do not

return leg to

starting posi-

tion, but keep

leg elevated

while extending

then flexing leg

until a burn is

felt in hip. Lift

and lower top

leg.

Variation 3: Keep bottom leg at 90° angle

while keeping top leg straight. Top leg

should remain aligned along bottom leg.

Other Variations: Use foot to draw circles in

the air; Keep leg elevated, and move foot

toward head and back; Make an arch in air

so big toe touches ground above knee then

below.

Hip and thigh

abductors

Leg Muscles: Extensors and Flexors

Hand to Knee

Squats

A 2-count exercise. Feet flat on

deck, shoulder width apart with

arms relaxed at sides. Keep back

straight, and feet flat, bend at knees

until your fingertips pass knees,

then return to starting position.

Hip and leg thigh

muscles

Table 8-2. Recommended Calisthenics for Physical

Training

Name of

Exercise

Description of Exercise

Muscle

Group(s)