CSOR Physical Exercises
CSOR Physical Exercises
CSOR Physical Exercises
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PHYSICAL EXERCISES<br />
PULL-UPS:<br />
o Grasp the bar with an overhand grip slightly wider than shoulder width apart<br />
o Hang with arms fully extended, knees flexed and ankles crossed<br />
o Pull your chest up to the bar while squeezing your shoulder blades together<br />
o Lower down to the starting position in a slow controlled manner<br />
OVERHEAD SQUAT<br />
o Standing with feet shoulder with apart, grasp the bar with an overhand grip slightly wider than shoulder width apart, with arms fully<br />
extended holding the bar slightly behind the head, head slightly up, with chest up and out<br />
o Keeping knees aligned over the feet and heels on the floor and chest up and out, lower your<br />
body by flexing the knees and hips until your thighs are parallel to the floor, engaging the<br />
abdominals to maintain the integrity of the upper body (chest up and out, head slightly up)<br />
o Return to the starting position by pushing your heels into the floor, extending the hips and<br />
knees while maintaining the integrity of the upper body<br />
PUSH-UP WITH FEET ON MB<br />
o Take a position with hands flat on the floor shoulder width apart, fingers pointing forwards,<br />
back straight and head up, and toes placed on a MB<br />
o Lower the body to the floor such that the upper arms are parallel with the ground, while<br />
maintaining feet on MB<br />
o Push up back to starting position while maintaining a straight back and head up posture<br />
<strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 12