The Navy SEAL Physical Fitness Guide - Human Performance

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