SEALgrinderPT 9-27-11

ACTIVE RECOVERY (SLED Drag)+ STRETCH

Stretch slow and methodically for 30 min.

a Navy SEAL grinder PT workout

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

high jack high jill – 10 each arm

cherry pickers – 10

SGPT hip mobility drill groiner – 3 cycles

standing windmills arm alternate over head – 10

Standing lunge – 10 each leg

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

Sled Drag – work 30 minutes – record weights used