The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Table 8-2. Recommended Calisthenics for PhysicalTrainingName ofExerciseDescription of ExerciseMuscleGroup(s)Elbow to Knee/Cross OversA 2-count exercise. Lieon back with handsclasped behind head.Legs can be bent atknees (feet on deck),with one leg crossedover knee of oppositeleg or bent with kneestoward chest (feet elevatedfrom deck).Slowly lift and twisttorso bringing oneshoulder toward knee ofopposite leg. Engagingobliques requires rotation to start immediatelyat beginning of exercise, not at top.Return to starting position. Perform exerciseby turning torso to both left and right knees.Abdominals andobliquesHip RollersA 2-count exercise. Lieon back with legs bentand elevated off deck,slowly bring both kneesdown together on oneside until low backbegins to lift off deck.Bring knees back tostarting position, thenrepeat on other side.Abdominals and Hip FlexorsAbdominalsNote: These exercises should be limited to twice per week to prevent over-development of hipflexors. Proper technique is essential; performing these exercises improperly can contribute to orworsen low-back pain.Good MorningDarlingsA 2-count exercise.Lie on back withpalms on deck andhands under hips,legs extended, andfeet together, 6” above deck. Count 1:spread legs 2-3 feet apart. Count 2: bringlegs back together.Abdominals and hipflexors148 Calisthenics