The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide

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One-Legged Squat

Start from standing position. Support partner holds leg and opposite arm of lead

partner. Lead partner performs a squat until thigh of bent leg is parallel to ground

using support partner for balance. Lead partner returns to starting position.

Hips, quads and

hamstrings

Fireman Squats and

Lunges (Cartilage

Crunchers)

Lead partner holds support partner in fireman's carry. Using support partner's

weight for resistance, lead partner performs a squat until thighs are parallel to

floor and then returns to standing position. Lead partner may also perform for-

ward and side lunges using support partner's body weight for resistance.

Hips, quads and

hamstrings

Resistance

Exercises - Legs

Lead partner lies with back on deck or stands. Support partner applies resis-

tance as lead partner moves bent leg down toward floor or up toward chest.

Hips flexors and

extensors

Fireman Toe Raisers

Lead partner holds support partner in fireman's carry. Using support partner's

weight for resistance, lead partner raises up on toes, and then lowers himself.

Should be performed with toes straight, pointed outward, and turned in.

Gastrocnemius

Push-Up/Squat

Partner 1 in leaning rest with feet resting on shoulders of Partner 2. Lead partner

bends arms to a push-up position while Partner 2 bends legs to a squat position.

Return to starting position at same time.

Partner 1: Chest, triceps,

anterior shoulder, and

abdominals

Partner 2: Hips, quads, and

hamstrings

Table 8-4. Buddy Exercise Drills

Exercise Description Muscle Group(s)