SEALgrinderPT Mobility Workouts

Check out this list of mobility workouts to keep your body restored and in top performance. Warming up before any workout is always good to heat up you muscles and clear your lunges.

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Warmup #1
100 meter jog (if limited space then walk/knees high in place)
20 arm circles forward and backwards, big and small
20 four count jumping jacks
20 four count windmills
20 air squats
100 jump ropes

If you need more of a warmup then do it again. Or you can add longer distance or reps.

Warmup #2
10 air squats
10 Samson stretch
10 single leg deadlift
10 wide feet standing windmill
10 wide feet touch floor 1-2-3
10 inchworm to pushup
10 mountain climbers (deep lunge) slow feet to hands
10 PVC pass throughs
10 overhead squats

For more warmup workouts check out the SGPT Underground Bunker Daily workouts here:

After you have finished your hard workout you will want to cool your body down properly to avoid injury.

Cool Down #1
100 meter walk (arms circle big and small, forward and backwards)
Yoga pose sitting down touch toes
Yoga pose downward dog (hands and feet on floor push your butt up then down).
Yoga warrior pose
Box breathing 5×5

Active Recovery workouts
Sled drag

Ruck hiking march

Long Row

Recovery workout

Active mobility workout

Yoga recovery workout

Shoulder + Hip Mobility workout


5k Row

Brad McLeod is married with two kids and an all around average family guy. He grew up in Tallahassee, Florida and despite training all the wrong ways – made it to Navy SEAL training in Coronado, California.

He flunked out of Navy SEAL BUD/S training after making it over half way through (6 months of grueling training (failed a math dive physics test). After a year in the Fleet Navy on the USS Cleveland (LPD-7) he came back to graduate BUDS and serve on SEAL Team Four.

His story is simple–Don’t Ever Quit on your Dream! Put one foot in front of the other and fall forward.

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Personal fitness training from Brad McLeod, Navy Seal and CrossFit Level 1 instructor. Delivered online, directly to you.

"I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life... try these workouts. Hooyah!" - Chris H.

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