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

Table 8-2. Recommended Calisthenics for PhysicalTrainingName ofExerciseDescription of ExerciseMuscleGroup(s)One-Legged SquatA no count exercise. Use oneleg to support body weight:bend leg until thigh is almostparallel to ground and returnto starting position. Repeatusing other leg. Squat shouldnot pass position whereupper portion of legs are parallelwith ground. Goinglower places excessive stress on knee.Lower Leg MusclesHip and thigh muscles(Useful whenequipment and/orweights are notavailable.)Calf RaisesA 2-count exercise. Standingon deck or surface (e.g., acurb) which allows heels tohang over side. Raise andlower body weight by raisingand lowering heels no morethan 3 inches. Perform exercisewith toes pointedinward, straight, and turnedoutward.Calf musclesModified Calisthenic ExercisesCalisthenic exercises can be modified to provide a strength workout by increasingresistance, using a buddy, or some other source of added weight. Many experts recommendbuddy-assisted exercises for the following reasons:" Can be performed in any location with no equipment." Help to maintain strength base in the field." Teach reliance on another operator.Most buddy-assisted exercises are designed to develop strength, depending on theamount of resistance one's partner applies. As with regular calisthenics, the musclestrength-endurance continuum applies. If you can only perform 4-10 reps per set, you arebuilding strength. If you can perform over 10 reps per set you are beginning to build muscleThe Navy SEAL Physical Fitness Guide 153