When he’s not flying around the galaxy leaving avengers ultra-naughty Thanos commits genocide, Chris Pratt goes in pursuit of dinosaurs on his motorbike. In his latest project, however, he keeps his action credentials and ditches the CGI whizz-bangery for a grittier take on the action hero genre.

Based on Jack Carr’s best-selling novel, The list of terminals follows James Reece (Chris Pratt) after his entire platoon of Navy SEALs are ambushed during a high-stakes covert mission. Reece returns home to his family with conflicting memories of the event and questions about his guilt. As new evidence emerges, Reece discovers dark forces working against him, endangering not only his life, but those he loves.

In other words, let’s go. To help him get in shape for the role, Pratt teamed up with his pal, former Navy SEAL Jared Shaw, whom he met while performing a Navy SEAL in 2012. zero dark thirty. A decade later, it was actually Shaw – who also stars in The list of terminals and serves as an executive producer alongside Pratt — who passed the source material to Pratt and got the green light for the project.

“I was in the military for 11 years,” says Shaw. “I was an instructor in San Diego and worked with Chris and Joel Edgerton on zero dark thirty for a day or two. Joel was in great shape and kept up with the workouts. Chris, at that time, was heavier because his roles were comedic, so he wasn’t at his best. I ended up staying and working with him and we struck up a friendship. When I read The list of terminals all these years later, I sent it to him and said ‘I think this is your next project’. Fortunately, he accepted. »

The mission

Clearly, Pratt is a man as well known for his comedic chops as he is for his action hero physique. Shaw was therefore able to get off to a flying start.

“The whole vibe I was looking for was to be fit like a SEAL would be fit overseas,” he explains. “I call it ‘fighting form’. We’re not out there doing a load of curls and bench presses to try and look good. It’s a matter of function. It often happens that we don’t have a good gym, or no gym at all. Maybe dumbbells if we’re lucky. But we can always find a place to do push-ups, pull-ups [and] squats.

Bodyweight workouts would then form the basis of Pratt’s physical preparation for the role. “Body weight is something we looked at heavily to The list of terminalssays Shaw. “Not just because we wanted it to be authentic, but also because of Chris’ schedule. He was an executive producer on it and he stars in almost every scene, so his schedule was crazy. We We’ll have to find time to train fast and these bodyweight moves are great for taking some time off.

Operational procedures

Much like a Navy SEAL, Shaw had Pratt’s back, training alongside him when they weren’t both performing or thinking about the show in their executive producer hats. But, while Shaw says Pratt put in the work, he suspects some aspects of the process appealed to him more than others.

“Chris’ least favorite would probably be running,” laughs Shaw. “He’s great at that, but the guy is built like a linebacker. He’s a big dude, 6’3” and walks around between 230lbs and 240lbs. He can put a 100lb backpack on him and he won’t go slower – he’s all power. But he’s not really cut out for speed! Because he’s a professional, however, he does it and doesn’t complain. He’s a workaholic and that makes him very easy to work with. But if I was a gambler, I would say that running is what he likes the least!

training

“You don’t have to go out there and put on a lot of weight, you can just use your own body weight,” Shaw reiterates. “Push-ups, pull-ups and squats – it’s your push, pull, legs. You can just crash into those. If it sounds easy, do more reps and it will get harder.

Shaw’s SEAL training regiment is described below. A perfect blend of cardio and, as Shaw says, pushing, pulling, and legwork, it has everything you need to help you build a warrior body. In fact, it’s Murph: a CrossFit Hero WOD dedicated to the memory of the deceased United States Navy SEAL officer, Lt. Michael P. Murphy.

One mile run

You can run, right? One foot in front of the other: just don’t give it your all. It’s just the warm-up.

100 pull-ups

Grab a barbell with an overhand grip, hands slightly wider than your shoulders. From a deadbeat, raise your chest to touch the bar, pause, then slowly lower back down for one rep. If you find it difficult to do reps, do less or deploy a resistance bar until you feel comfortable lifting your weight on your own.

200 push-ups

Get into a push-up position, keeping your palms under your chest instead of shoulder-width apart. With your weight on your toes, your back flat, slowly lower your body until your chest almost touches the floor. Keep your core tight throughout, again extending your arms for one. Don’t ‘bounce’ though – make sure you fully extend each time to avoid injury and accusations of not doing it right.

300 squats

Sorry in advance for this one. With your feet shoulder-width apart, you will push your hips back, as if you were sitting on an invisible chair. Keep your weight on your heels throughout, then push through your heels and swing your hips forward to return to the start. Real heroes go low on their squats – if that gives you trouble, try a sumo squat with your legs wider to avoid injury.

One mile run

The final challenge. Go ahead and, like Pratt did, leave nothing in the tank.

Mission debriefing

Sounds difficult, right? Don’t worry, you don’t have to do it all in one, as Shaw explains. “It depends on your fitness level and how you want to break it down. If you’re in good shape, we can do 10 pull-ups, 20 push-ups, 30 squats times ten,” he says. “If we’re in pain or not in as good shape, we cut half the reps so you have more reps, but it’s less work each time. Remember not to be sloppy, train on numbers for sure. You can watch Pratt practice below:

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The list of terminals is available on Prime Video from July 1

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