CSOR Physical Exercises
CSOR Physical Exercises
CSOR Physical Exercises
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PHYSICAL EXERCISES<br />
MB RUSSIAN TWIST<br />
o Sit on the floor leaning back so that the torso is as a 45° angle with the ground, knees are bent approximately 90°<br />
o Feet are held a few cm off the floor, head is neutral and elbows by the sides, arms bend holding a MB with palms<br />
facing each other<br />
o Engage the abdominals in order to maintain the correct posture<br />
o Rotate the torso from side to side<br />
WINDSHIELD WIPER<br />
o Lie supine on the floor with arms out to the sides palms facing down<br />
o Raise the knees to the chest such that there is a 90° angle of the knees and hips<br />
o Engage the abdominals to maintain the correct posture<br />
o Lower the legs as far to the right as possible, return to centre then lower to the left and repeat<br />
SIT-UP<br />
o<br />
o<br />
o<br />
Lie supine on the floor with the feet on the ground, knees bent to 90°, hands behind ears and elbows pointed<br />
forwards.<br />
Keep the elbows pointed forwards, feet in contact with the ground and hands touching the head, sit-up so that the<br />
elbows touch the top of the knees<br />
Return to the starting position ensuring that the shoulder blades make contact with the ground<br />
<strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 16