CSOR Physical Exercises

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
CSOR INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 33