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

Table 8-2. Recommended Calisthenics for PhysicalTrainingName ofExerciseDescription of ExerciseMuscleGroup(s)Prone Flutter KicksA 2-count exercise.Flutter Kick performedlying onstomach. Avoidhyperextension ofback.Back and hip extensors(Highlyrecommended;helps balance hipflexor conditioning.)Prone BackExtensionA no count exercise.Lie face down ondeck, hands claspedbehind back, liftupper torso offdeck, hold, and return to starting position.Avoid hyperextension of back. Placement ofhands alters difficulty; behind back is easiest,behind head is more difficult, straightout in front is most difficult.Back and hipextensorsHip/Leg Abductors and AdductorsNote: It is highly recommended that exercises for both leg abductors (i.e., muscles that carry legaway from body) and leg adductors (i.e. muscles that bring leg toward body) be added to the specialoperations PT program. No exercises that effectively exercise these muscle groups are currentlyused in team PT sessions.Leg LiftsLie on side:bend legs at a90° angle fromtorso. Lift andlower top leg.Knee and ankleshould alwaysbe in the sameplane. Weightscan be added tolegs if more resistance is needed.Variation 1: 4-count exercise: on count 1 liftleg; on count 2 extend leg while elevated.Count 3: bend leg and return to count 1position. Count 4: return leg to startingposition.Hip and thighabductorsThe Navy SEAL Physical Fitness Guide 151