Fitness
Running
Post run stretching (15 minutes)
Additional Stretches
- Pigeon Stretch
- Groin bufferly stretch
- Single Lean Back Quadriceps Stretch
- Lying Down Leg Crossover
Warmup stretching (10 minutes)
Core (8 minutes)
A minute each exercise with 10 second transition between exercises.- Bridge
- Plank
- Side Plank x2
- Bird Dog
- Superman
- Wipers
Basic (20 minutes)
Pushups
Situps
Squats
Pullups
Strength 1 (15 minutes)
3 sets 8-12 reps normal 4-6 reps heavy 15-20 reps volume| Upper | Lower | |
|---|---|---|
| Push |
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| Pull |
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Other exercises
Strength 2 (15 minutes)
Foam Rolling (20 minutes)
- https://www.sealswcc.com/pdf/seal-swcc-physical-training-guide.pdf
- https://navyseals.com/wp-content/uploads/2012/12/naval-special-warfare-physical-training-guide.pdf
- https://youtu.be/_ZBmiQm4MF4?si=8uBWP3h355Oj4YcW