CSOR Physical Exercises

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PHYSICAL EXERCISES DB FARMERS WALK 20 m o NOTE: FOR THIS EXERCISE COMPLETE ONE REP ONLY. VARY THE INTENSITY BY INCREASING THE LOAD CARRIED. o Grasp one Kettle Bell (or DB) in each hand with an overhand grip, arms hanging by the sides, palms facing each other, standing erect, head neutral, chest up and out, feet hip width apart o Engage the abdominals to maintain an erect posture throughout the exercise o Walk 20 m carrying the Kettle Bells at the sides with head up and chest up and out o At the 20 m mark turn around and walk back STRENGTH CIRCUIT III DB DEADLIFT TO OVERHEAD PRESS o Stand with feet flat on the floor placed between hip – shoulder width apart, toes pointed slightly outwards, grasping a pair of DB with an overhand grip with palms facing each other o Squat down with the hips, and lower the shoulders, keeping the back flat, chest up and out, shoulders slightly in front of the knees and eyes focused straight ahead o Contract the abdominals, holding the back in place and not allowing it to round, forcefully lift and extend the knees and hips and lifting chest upwards until standing fully erect, keeping the weights as close to the sides as possible o Continue by curling the DB until they are above the shoulders, palms still facing each other o Press the weights upwards until the arms are fully extended maintain the integrity of the torso (abdominals engaged, upper body remains static) o Lower the weights back to the starting position in a controlled manner 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 8
PHYSICAL EXERCISES NARROW GRIP BENCH PRESS o Lie on a bench with your feet flat on the floor, hips, shoulders and head in contact with the bench o Grasp the bar with the hands shoulder width apart holding it above the sternum with arms fully extended o Lower the bar straight down to the chest at approximately nipple level keeping the wrists stiff and forearms perpendicular to the floor o Push the bar upward until the arms are fully extended, while maintaining feet flat on the floor and hips, shoulders and head in contact with the bench LAT PULLDOWNS o Sit erect at a Lat pulldown machine and grasp the bar with an overhand grip slightly wider than shoulder width apart, arms fully extended o Pull the bar down to the upper chest and squeeze the shoulder blades together o Slowly return the bar to the starting position DB 45° LUNGE o Stand erect with feet flat on the floor shoulder width apart, toes pointed slightly outwards, grasping a pair of DB with an overhand grip with palms facing each other o Step forward with the lead leg on a 45° angle in the direction of the lead leg, slower lower your body by flexing the hip and knee of the lead leg o Keep your torso upright during the entire movement, with abdominals engaged head up and chest slightly out o Return to the starting position by pushing the heel of the lead leg into the ground and extending the knees and hips, while maintain the integrity of the torso (head slightly up, chest up and out) <strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 9
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: PHYSICAL EXERCISES STEP UP TO BOX o
Page 11 and 12: PHYSICAL EXERCISES STRENGTH CIRCUIT
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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 and 32: PHYSICAL EXERCISES WARM-UP Prior to
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Page 35 and 36: PHYSICAL EXERCISES MODIFIED HURDLER
Page 37 and 38: PHYSICAL EXERCISES STANDING ILIOTIB

CSOR Physical Exercises

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