The Navy SEAL Physical Fitness Guide - Human Performance

250 Physical Fitness and Training Recommendations

*All exercises (See Chapter 7: Flexibility and Chapter 8: Calisthenics for descriptions) should be done in order.

Sit-Ups 30 60

Push-Ups (Wide Stance) 30 60

Supine Back Stretch 1 30

Torso Prone Stretch 2 30

Prone Superman 10 each side 60

Vee-Ups 30 60

Donkey Kicks 30 each side 60

Hand to Knee Squat 10 30

Posterior Shoulder or Upper Back Stretch 2 30

Triceps Stretch 2 each side 60

Iliopsoas Stretch (Russian Dancers) 2 each side 30

Standing Quad Stretch 2 each side 60

Standing Toe Pointers 30 60

Gastroc/Soleus Stretch 2 each side 60

Pull-Ups MAX 60

Dips MAX 60

Rope Climbs 1 -

Table 15-3. Basic Physical Training (PT) Activities for

Warm-Up, Flexibility and Strength

Exercises*

Repetition

(#)

Total Time

(Seconds)