The Navy SEAL Physical Fitness Guide - Human Performance

258 Physical Fitness and Training Recommendations

*All exercises are described in Chapter 7: Flexibility

The Navy SEAL Physical Readiness Test (PRT)

The Navy SEAL Physical Readiness Test (PRT) is conducted in one session in a

continuous manner, with no less than two minutes or greater than 15 minutes rest between

exercise, and no more than a 30 minute break between the run and swim. Failure to

successfully complete all events constitutes failure of the PRT. The PRT events, in order

performed, include:

" Pull-Ups.

" Sit-Ups.

" Push-Ups.

Table 15-9. Selected Stretching Exercises for

Improving Flexibility - A Short Program

Body

Position

Flexibility Exercises*

Hold each for 15 to 30 seconds and perform

two times on each side when appropriate.

Standing:

Lateral/Forward Neck Flexion Posterior Shoulder Stretch

Upper Back Stretch Triceps Stretch

Sitting:

Swimmer’s Stretch ITB Stretch

3-Way Hurdler’s

Back: Supine Back Hipstretch

Stomach: Torso Prone Prone Quad

Kneeling:

Kneeling Lunge with

Pelvic Tilt

Achilles Stretch

Standing: Gastroc Stretch Soleus Stretch