CSOR Physical Exercises

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)
CSOR INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 9