CSOR Physical Exercises

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PHYSICAL EXERCISES CORE CIRCUIT I – STABILIZAITON PLANK o o o o 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 <strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 14
PHYSICAL EXERCISES EAGLE o o o Lie face down on the floor with straight legs and arms out from the sides and elbows bent to a 90° angle Engage the glutes and lower back musculature, raise the head, chest, arms, and legs off of the floor Hold this position for the prescribed amount of time SIDE PLANK o Lie on the floor on the left side with legs straight o Prop the torso up on the left forearm with the elbow directly under the left shoulder o Ensure that the right shoulder is directly over top of the left o Engage the abdominals to keep the body rigid o Raise the hips off the floor creating a straight line from ankles to shoulders o Hold for the prescribed amount of time o One set consists of completing the exercise for both sides of the body CORE CIRCUIT II SWISS BALL KNEES TO CHEST o Assume a push-up position with arms fully extended, placing the shins on a Swiss ball forming a straight line from the head to the ankles o Engage the abdominals to ensure that you maintain the correct posture o Roll the Swiss ball towards the chest by pulling it forward with the feet o Return to starting position <strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 15
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 and 12: PHYSICAL EXERCISES STRENGTH CIRCUIT
Page 13: PHYSICAL EXERCISES INVERTED ROW o G
Page 17 and 18: PHYSICAL EXERCISES CHOP o o o Stand
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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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