SEAL grinder PT 12-12-10

Stretch slow and methodically for 30 min.
Navy SEAL  frog grinder PT
Drink lots of filtered water
   arm in front of chest – 5 each arm
   cow face stretch – 5 each arm
  wrist stretch  – 10 each way
  wrist rotations  – 10 each way
   Arm circles 10 each way
   Figure eight arm rotations – 10 each way
  Standing windmills  – 20
  Bent windmills  – 20
   Standing hamstring stretch legs straight – 10
   Standing hamstring stretch legs crossed – 10
  Hip swivel kicks forward  –  15 each leg
  Hip swivel kicks sideways  – 15 each leg
  Jumping jacks  – 25
  standing hip flexor stretch  – 5 each leg
hip mobility drills (Youtube SEALFit hip drill) – 5 each leg
high jack high jill  – 10 each arm
cherry pickers  – 10
  standing windmills arm alternate over head  – 10
  Standing lunge  – 10 each leg
deep and slow   air squats  (hang out in the bottom) – 10
   swimmers chest stretch – 10
   Sitting IT Band stretch – 10 each leg
  Sitting calf stretch  – 10
   Standing hip flexor stretch – 5 each leg
  duck walk  – 10 forward, 10 reverse
   Plie squat stretch  – 10
  Yoga Cobra stretch  x 10
  Yoga Downward Dog  x 10
  Yoga Frog stretch  – 10 minutes
10 minutes deep breathing and meditation

Walk for 15 minutes and reflect on your day and visualize where you are heading on your journey.

Photo of competitor at CrossFit Dahlonega “Tired Yet” competition taken by Kath from   CrossFit North Atlanta .

  Navy SEAL  style frogman grinder PT workout designed for Cesar R., Will M, Zak S, Justin N., Shane P, Jake B., Travis R., and all others that seek to improve their bodies and minds.

Post to comments below and please post to comments if you have any questions on the stretches

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