CSOR Physical Exercises

PHYSICAL EXERCISES
CORE CIRCUIT I – STABILIZAITON
PLANK
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Take a position on the floor on the forearms, with elbows directly underneath the shoulders, with palms facing
each other
Form a straight line with the body, shoulders back, chest slightly out and head up
Brace the core by engaging the abdominals and squeezing the glutes
Hold the position for the prescribed amount of time
V-SIT
o Sit on the floor leaning back so that the torso is as a 45° angle with the ground
o Knees are bent approximately 90°
o Feet are held a few cm off the floor
o Head is neutral
o Elbows by the sides, arms bend with palms facing each other
o Hold this position for the prescribed amount of time
PRONE COBRA
o Lie face down on the floor with straight legs and arm next to the sides palms down
o Engage the glutes and lower back musculature, raise the head, chest, arms, and legs off of the floor
o Hold this position for the prescribed amount of time
T-STABILIZATION
o Take a position with hands flat on the floor, shoulder width apart, fingers pointing forwards back straight and head
up
o Engage the abdominals in order to keep the body rigid and shift the weight to the right arm
o Rotate the torso up and to the left until one shoulder is over top of the other
o NOTE: HOLD THE POSITION FOR HALF THE PRESCRIBED TIME THEN SWITCH SIDES AND HOLD FOR THE REMAINDER OF THE
PRESCRIBED TIME
CSOR INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 14