CSOR Physical Exercises

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PHYSICAL EXERCISES PRONE COBRA o Lie face down on the floor with straight legs and arm next to the sides palms down o Engage the glutes and lower back musculature, raise the head, chest, arms, and legs off of the floor o Hold this position for the prescribed amount of time SQUAT JUMPS: 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 forcefully push your heels into the floor, extend the hips, knees and ankles propelling the body up in the air T-PUSH-UP o Take a position with hands on flat on the floor, fingers pointed forwards, shoulder width apart, back straight and head up o Lower the torso down towards the ground until arms reach a 90° angle o Push the body back up to starting position forcefully, while maintaining a flat back and head up posture, and rotate the left side of the body upward and lift the left arm the left shoulder o Lower the hand back down and repeat the entire exercise for the right side o One repetition consists of completing both left and right sides of the body <strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 26
PHYSICAL EXERCISES TECHNIQUE LIFTS 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) DEADLIFT: o Stand erect with feet flat on the floor placed between hip – shoulder width apart, toes pointed slightly outwards o Squat down with the hips, lower the shoulders and grasp the bar with an over hand grip with hands slightly wider than shoulder width and outside the knees, back flat, chest up and out, shoulders slightly in front of the bar and eyes focused straight ahead o Contract the abdominals, holding the back in place and not allowing it to round, forcefully lift the bar off the floor by extending knees and hips and lifting chest upwards until standing fully erect o Keep the bar as close to the shins / body as possible during the lift o Lower the bar by flexing knees and hips while maintaining the integrity of the torso (flat back, do not bent forwards) FRONT SQUAT o Standing with feet shoulder with apart, hold the bar across the front of the shoulders and collar bone with an overhand grip and lift the upper arms until they are parallel with the floor, 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) <strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 27
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 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: PHYSICAL EXERCISES BURPEE JUMPS o S
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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