CSOR Physical Exercises

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PHYSICAL EXERCISES 3-STEP KNEE TO SIDE o Stand erect and shift weight to left (non-involved) leg o Flex the right (involved) hip and knee, and grasp the shin just below the knee with the right hand o Gently pull the right knee to the side and return to an erect position with the head up and chest up and out o Return to standing position o Take 3 steps in order to alternate legs and repeat on the opposite side PLANK TO LUNGE o Assume a plank position with arms fully extended, back straight and head up o Engage the abdominals to maintain a straight line from head to ankles throughout the exercise o Flex the left knee and hip and bring the knee to the left shoulder placing the left foot by the left hand o Pause momentarily (1-2 sec) to feel the stretch o Return to the starting position and repeat with the opposite side o One rep consists of stretching both left and right sides DYNAMIC LEG TO ARM o Lie supine on the floor with legs straight, feet shoulder width apart, arms out to the side at a 45° angle and palm facing down o Lift the right (involved) leg off the ground, flex the right hip and rotate your hips to the left bringing the right foot to the right hand in a controlled manner o Return to the starting position and repeat on the opposite side o One rep consists of stretching both the left and right sides <strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 32
PHYSICAL EXERCISES SCORPION o Lie face down on the floor with legs straight, feet shoulder width apart, elbows away from the sides in line with the shoulders and forearms bent to a 45° angle o Lift the left leg off of the floor, rotate your torso to the left, flex the left knee and keep the left shoulder on the ground o Bring the left heel as close to the right shoulder as possible maintaining a 90° bend at the knee o Return to the starting position an repeat on the opposite side o One rep consists of stretching both the left and right sides ARM FLINGS o Stand erect with feet flat on the floor, shoulder width apart, arms hanging at the sides, head neutral and eyes focused straight ahead o Keeping the arms straight, raise them to a 45° angle with the torso, palms facing forwards o Swing the arms across the body with the left arm above the right, engage the abdominals to keep the body erect o Return to the starting position and repeat with the right arm above the left o One rep consists of each arm being above the other LINEAR ARM SWINGS o Stand erect with feet flat on the floor, shoulder width apart, arms hanging at the sides, head neutral and eyes focused straight ahead o Keeping the arms straight, raise them above and behind the head as far as possible allowing for a slight bend in the elbows o Swing the arms down back past the starting position as far as possible o Engage the abdominals to keep the body erect o Continue swinging the arms until the prescribed reps are complete <strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 33
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
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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: PHYSICAL EXERCISES WARM-UP Prior to
Page 35 and 36: PHYSICAL EXERCISES MODIFIED HURDLER
Page 37 and 38: PHYSICAL EXERCISES STANDING ILIOTIB

CSOR Physical Exercises

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