CSOR Physical Exercises

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
CSOR INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 21