CSOR Physical Exercises

PHYSICAL EXERCISES
BACK SQUAT:
o Standing with feet shoulder with apart, hold the bar across your upper back with an overhand grip
and lift the elbows to create a “shelf” for the bar, 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
o Return to the starting position by pushing your heels into the floor, extending the hips and knees
while maintain the integrity of the upper body (chest up and out, head slightly up)
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
CSOR INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 2