CSOR Physical Exercises

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PHYSICAL EXERCISES PULL-UPS: o Grasp the bar with an overhand grip slightly wider than shoulder width apart o Hang with arms fully extended, knees flexed and ankles crossed o Pull your chest up to the bar while squeezing your shoulder blades together o Lower down to the starting position in a slow controlled manner OVERHEAD SQUAT o Standing with feet shoulder with apart, grasp the bar with an overhand grip slightly wider than shoulder width apart, with arms fully extended holding the bar slightly behind the head, head slightly up, with chest up and out o Keeping knees aligned over the feet and heels on the floor and chest up and out, lower your body by flexing the knees and hips until your thighs are parallel to the floor, engaging the abdominals to maintain the integrity of the upper body (chest up and out, head slightly up) o Return to the starting position by pushing your heels into the floor, extending the hips and knees while maintaining the integrity of the upper body PUSH-UP WITH FEET ON MB o Take a position with hands flat on the floor shoulder width apart, fingers pointing forwards, back straight and head up, and toes placed on a MB o Lower the body to the floor such that the upper arms are parallel with the ground, while maintaining feet on MB o Push up back to starting position while maintaining a straight back and head up posture <strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 12
PHYSICAL EXERCISES INVERTED ROW o Grasp the bar with an overhand grip hands shoulder width apart, arms fully extended, feet in contact with the ground and body completely straight o Squeeze the shoulder blades together, and pull with the arms until the torso touches the bar, keep abdominals engaged to maintain a straight body o Slowly lower back to the starting position DB FARMERS WALK 20 m o NOTE: FOR THIS EXERCISE COMPLETE ONE REP ONLY. VARY THE INTENSITY BY INCREASING THE LOAD CARRIED. o Grasp one Kettle Bell (or DB) in each hand with an overhand grip, arms hanging by the sides, palms facing each other, standing erect, head neutral, chest up and out, feet hip width apart o Engage the abdominals to maintain an erect posture throughout the exercise o Walk 20 m carrying the Kettle Bells at the sides with head up and chest up and out o At the 20 m mark turn around and walk back <strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 13
Page 1 and 2: PHYSICAL EXERCISES FITNESS CHECK EX
Page 3 and 4: PHYSICAL EXERCISES STRENGTH CIRCUIT
Page 5 and 6: PHYSICAL EXERCISES BENT OVER ROW: o
Page 7 and 8: PHYSICAL EXERCISES STEP UP TO BOX o
Page 9 and 10: PHYSICAL EXERCISES NARROW GRIP BENC
Page 11: PHYSICAL EXERCISES STRENGTH CIRCUIT
Page 15 and 16: PHYSICAL EXERCISES EAGLE o o o Lie
Page 17 and 18: PHYSICAL EXERCISES CHOP o o o Stand
Page 19 and 20: PHYSICAL EXERCISES SUPERMAN o Lie f
Page 21 and 22: PHYSICAL EXERCISES MUSCULAR INTERVA
Page 23 and 24: PHYSICAL EXERCISES OVERHEAD SQUAT o
Page 25 and 26: PHYSICAL EXERCISES BURPEE JUMPS o S
Page 27 and 28: PHYSICAL EXERCISES TECHNIQUE LIFTS
Page 29 and 30: PHYSICAL EXERCISES POWER EXERCISES
Page 31 and 32: PHYSICAL EXERCISES WARM-UP Prior to
Page 33 and 34: PHYSICAL EXERCISES SCORPION o Lie f
Page 35 and 36: PHYSICAL EXERCISES MODIFIED HURDLER
Page 37 and 38: PHYSICAL EXERCISES STANDING ILIOTIB

CSOR Physical Exercises

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