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

Table 15-7. Re-Entry Physical TrainingExercises*Repetition(#)Total TimeinSecondsTriceps Stretch 2 each side 60Iliopsoas Stretch (Russian Dancers) 2 each side 60Standing Quad Stretch 2 each side 60Standing Toe Pointers 30 60Gastroc/Soleus Stretch 2 each side 60Pull-Ups MAX 60Dips MAX 60Rope Climbs 1 -*All exercises (described in Chapter 7: Flexibility or Chapter 8: Calisthenics) should be done in order.Elimination of “Old”ExercisesAs you may have noticed, some of your old favorites (or old foes) are no longerrecommended. In May of 1994, a panel of experts convened to look at all of the differentPT exercises currently in use by the SEAL community. A number of exercises wereconsidered potentially harmful and were therefore eliminated. In addition, many exerciseswere modified to make them more effective (or potentially less harmful). Descriptions anddiagrams for most of the exercises which are acceptable are provided in Chapters 7 and 8(Flexibility and Calisthenics). Table 15-8 lists exercises that were eliminated and thereason for their elimination.256 Physical Fitness and Training Recommendations