June 2013 - Canadian Forces Personnel Support Agency

Featured Exercise
THRUSTERS:
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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
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
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) until you are in
standing position
Continue the exercise by pressing the bar up and over your head until the arms are fully extended,
body is completely straight and the bar is slightly behind the head
Lower the bar back to the starting position, across the front of the shoulders and collar bone and
repeat
OUTCAN Monthly Health and
Fitness Initiatives
June:
FORCE Training Program
Register at www.DFit.ca then contact your local CF EXPRES Coordinator or the VCDS OUTCAN
Physical Fitness Coordinator to receive the program.
OPS Fit Newsletter • Volume 2 • Issue 2 • JUNE 2013 9