The Navy SEAL Physical Fitness Guide - Human Performance

252 Physical Fitness and Training Recommendations

*All exercises (described in Chapter 7: Flexibility or Chapter 8: Calisthenics) should be done in order.

You should also include strength training at

least twice per week. Details of a strength

program are provided in Chapter 6.

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

Repeat Starting at Crunches (2 - 3 times)

Pull-Ups MAX 60

Dips MAX 60

Rope Climbs 1

Table 15-4. Total Body Physical Training (PT) Activities

for Warm-Up, Flexibility and Strength

Exercises*

Repetition

(#)

Total Time

(Seconds)