CSOR Physical Exercises

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PHYSICAL EXERCISES STRAIGHT LEG CRUNCH o Lie supine on the floor with arms down by the sides palms facing down o Keeping the legs straight raise them to the chest such that there is a 90° angle of the hips, simultaneously raise the arms so that the hands are reaching towards feet o Engage the abdominals to ensure that the legs stay static and reach the hands upward towards the feet lifting the shoulder blades off the ground o Lower back down ensuring that the shoulder blades touch the ground <strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 20
PHYSICAL EXERCISES MUSCULAR INTERVALS BODY WEIGHT SQUAT: o Standing with feet shoulder with apart, arms hanging at your sides, 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 while simultaneously flexing the arms to shoulder height and bringing the hands in front of the face 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) PUSH-UPS o Take a position with hands flat on the floor, underneath the shoulders, fingers pointed forwards, back straight and head up o Lower the torso down towards the ground until arms reach a 90° angle, then push up back to the starting position o Engage the abdominals to maintain a straight back, head up posture throughout the exercise SQUAT THRUSTS o Take a position with hands flat on the floor, underneath the shoulders, fingers pointed forwards, back straight and head up o In one smooth motion bring the knees as close to the chest as possible ensuring while maintaining the hands on the ground o Return to the starting position ensuring the correct posture <strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 21
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 and 16: PHYSICAL EXERCISES EAGLE o o o Lie
Page 17 and 18: PHYSICAL EXERCISES CHOP o o o Stand
Page 19: PHYSICAL EXERCISES SUPERMAN o Lie f
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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