CSOR Physical Exercises

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PHYSICAL EXERCISES MB RUSSIAN TWIST o Sit on the floor leaning back so that the torso is as a 45° angle with the ground, knees are bent approximately 90° 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 facing each other o Engage the abdominals in order to maintain the correct posture o Rotate the torso from side to side WINDSHIELD WIPER o Lie supine on the floor with arms out to the sides palms facing down o Raise the knees to the chest such that there is a 90° angle of the knees and hips o Engage the abdominals to maintain the correct posture o Lower the legs as far to the right as possible, return to centre then lower to the left and repeat SIT-UP o o o Lie supine on the floor with the feet on the ground, knees bent to 90°, hands behind ears and elbows pointed forwards. Keep the elbows pointed forwards, feet in contact with the ground and hands touching the head, sit-up so that the elbows touch the top of the knees Return to the starting position ensuring that the shoulder blades make contact with the ground <strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 16
PHYSICAL EXERCISES CHOP o o o Stand erect with feet slightly wider than shoulder width apart, both hands grasping the cable pulley handle located slightly above the shoulder Keeping arms fixed pull the handle down to the hip on an angle using the abdominal muscles Complete the prescribed number of reps on both sides SWISS BALL ROLL OUT o Assume a plank position with elbows on a Swiss ball o Slowly roll the ball forwards by straightening arms and extending shoulders o Engage the abdominals to pull the ball back to the starting position o NOTE: IF THIS EXERCISE PRESENTS TOO MUCH OF A CHALLENGE AT FIRST THEN COMPLETE THE EXERCISE WITH KNEES ON THE FLOOR UNTIL YOU ARE ABLE TO COMPLETE IT WITH STRAIGHT LEGS DEAD BUG o Lie supine on the floor with arms out to the sides palms facing down o Raise the knees to the chest such that there is a 90° angle of the knees and hips, simultaneously raise the arms so that the hands are reaching towards the ceiling o Lower the left leg and arm towards the floor while raising the right arm above the head o Return to the starting position and complete using the opposite side <strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 17
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 and 14: PHYSICAL EXERCISES INVERTED ROW o G
Page 15: PHYSICAL EXERCISES EAGLE o o o Lie
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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