PHYSICAL EXERCISES
FITNESS CHECK EXERCISES
PUSH-UPS
o Take a position with hands flat on the floor, underneath the shoulders, fingers pointed forwards, back straight and
head up
o Lower the torso down towards the ground until arms reach a 90° angle, then push up back to the starting position
o Engage the abdominals to maintain a straight back, head up posture throughout the exercise
PULL-UPS:
o Grasp the bar with an overhand grip slightly wider than shoulder width apart
o Hang with arms fully extended, knees flexed and ankles crossed
o Pull your chest up to the bar while squeezing your shoulder blades together
o Lower down to the starting position in a slow controlled manner
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 wider than 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
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PHYSICAL EXERCISES
BACK SQUAT:
o Standing with feet shoulder with apart, hold the bar across your upper back with an overhand grip
and lift the elbows to create a “shelf” for the bar, 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)
SIT-UP
o Lie supine on the floor with the feet on the ground, knees bent to 90°, hands behind ears and elbows pointed
forwards.
o Keep the elbows pointed forwards, feet in contact with the ground and hands touching the head, sit-up so that the
elbows touch the top of the knees
o Return to the starting position ensuring that the shoulder blades make contact with the ground
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PHYSICAL EXERCISES
STRENGTH CIRCUIT I
START / FINISH MIDPOINT
SUMO DEADLIFT TO HIGH PULL:
o Stand with feet flat one and a half to two times shoulder width apart, toes pointed slightly
outwards
o Squat down with the hips, lower the shoulders and grasp the bar with an over hand grip with
hands approx 12 inches apart, back flat, chest up and out, shoulders slightly in front of the bar
and eyes focused straight ahead
o Contract your abdominals, holding your back in place and not allowing it to round, forcefully
lift the bar off the floor by extending knees and hips and lifting chest upwards until in standing
position
o Continue by pulling the bar up along the abdomen towards the chin, keeping the elbows pointed out to the sides
o Return to the starting position in a controlled manner and repeat
BACK SQUAT:
o Standing with feet shoulder with apart, hold the bar across your upper back with an overhand
grip and lift the elbows to create a “shelf” for the bar, 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)
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 wider than 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
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PHYSICAL EXERCISES
PULL-UPS:
o Grasp the bar with an overhand grip slightly wider than shoulder width apart
o Hang with arms fully extended, knees flexed and ankles crossed
o Pull your chest up to the bar while squeezing your shoulder blades together
o Lower down to the starting position in a slow controlled manner
BLUGARIAN SPLIT SQUATS:
o Standing with feet shoulder with apart, hold the bar across your upper back with an
overhand grip and lift the elbows to create a “shelf” for the bar, head slightly up, with chest
up and out
o Assume a staggered stance by placing the instep of your back foot on a box or bench keeping
the majority of the weight on the front leg
o Lower your body by flexing the hips and knees until the front leg is parallel to the ground
while keeping the head slightly up and chest up and out
o Return to the starting position by pushing the heel of your front foot into the ground and extending the knees and hips, while
maintaining the integrity of the torso (head slightly up, chest up and out)
HINDU PUSH-UPS:
o Take a position with hands flat on the floor shoulder width apart, fingers pointing
forwards, back straight and head up, move feet slight forwards and slightly wider than
shoulder width apart
o Raise your hips such that your body forms and inverted (upside down) ”V”
o Keeping your hips elevated lower your body until your chin nearly touches the floor, then
lower your hips until they almost tough the floor as you simultaneously raise your head and shoulders towards the ceiling
o Reverse the movement back to the starting position
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PHYSICAL EXERCISES
BENT OVER ROW:
o Grasp the bar with an overhand grip slightly wider than shoulder width apart, with feet flat
on the floor, approximately shoulder width apart and knees slightly flexed (bent), and torso
flexed with a flat back
o Allow the bar to hang with arms fully extended
o Pull the bar up to the torso, keeping the torso rigid, back flat and knees slightly bent
o Lower the bar back to the starting position
Dumbbell (DB) T-PUSH-UP
o Take a position with hands on DB flat on the floor shoulder width apart, palms facing each
other, back straight and head up
o Grasp the DB by the handles, and lower your body to the floor
o Push yourself back up to starting position forcefully, while maintaining a flat back and head
up posture, and rotate the left side of your body upward as you bend your left arm and pull
the DB over your left shoulder
o Lower the DB back down and repeat the entire exercise for the right side
o One repetition consists of completing movements on both left and right sides of the body
STRENGTH CIRCUIT II
THRUSTERS
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) until you are in standing position
o 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
o Lower the bar back to the starting position, across the front of the shoulders and collar bone and repeat
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PHYSICAL EXERCISES
DEADLIFT:
o Stand erect with feet flat on the floor placed between hip – shoulder width apart, toes pointed
slightly outwards
o Squat down with the hips, lower the shoulders and grasp the bar with an over hand grip with
hands slightly wider than shoulder width and outside the knees, back flat, chest up and out,
shoulders slightly in front of the bar and eyes focused straight ahead
o Contract the abdominals, holding the back in place and not allowing it to round, forcefully lift
the bar off the floor by extending knees and hips and lifting chest upwards until standing fully
erect
o Keep the bar as close to the shins / body as possible during the lift
o Lower the bar by flexing knees and hips while maintaining the integrity of the torso (flat back, do not bent forwards)
PUSH-UP ALTERNATING HAND ON Medicine Ball (MB)
o Take a position with one hand flat on the floor with the other hand on a Medicine Ball (MB),
shoulder width apart, fingers pointing forwards, back straight and head up
o Keeping one hand on the MB lower your body so that the upper arms are parallel to the floor
o Push up to starting position while maintain a straight back and head up posture
o Once at the starting position roll the MB to the opposite hand and repeat
o One rep consists of completing a push-up with each hand on the MB
DB ROW ON BENCH
o Place your right hand and right knee on a flat bench, with the left foot flat on the floor, back flat and head slightly up
o Grasp the DB with an overhand grip and let it hang directly underneath the shoulder, fully extended with your palm facing your side
o Pull the DB up to the side of your chest ensuring that your upper arm is parallel to the ground
o Lower the weight in a controlled manner and repeat
o One set consists of completing the required number of reps on each side
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PHYSICAL EXERCISES
STEP UP TO BOX
o Standing with feet shoulder with apart, hold the bar across your upper back with an overhand
grip and lift the elbows to create a “shelf” for the bar, head slightly up, with chest up and out
o Place the entire foot of the lead (stepping) leg on the box
o Shift the weight to the lead leg, press the heel of the lead leg into the box and forcefully extend
the lead hip and knee to push up the body onto the box
o Once standing fully erect on the box lower the body until the trail leg touches the floor and
repeat
o One set consists of completing the required number of reps with each leg
DB PUSH-UP TO ROW
o Take a position with hands on DB flat on the floor shoulder width apart, palms facing, back
straight and head up
o Grasp the DB by the handles, and lower your body to the floor
o Push yourself back up to starting position forcefully, while maintaining a flat back and head up
posture, and with the left arm pull (row) the DB up towards your left shoulder
o Lower the DB back down and repeat the entire exercise for the right side
o One repetition consists of completing both left and right sides of the body
DB OVERHEAD PRESS
o Standing with feet shoulder width apart, hold a pair of DB with an overhand grip and palms
facing forwards, just outside and above the shoulder
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 in a controlled manner to the starting position
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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)
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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)
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PHYSICAL EXERCISES
UPRIGHT ROW
o Stand erect with feet flat on the floor, shoulder width apart
o Grasp the bar with an over hand grip with hands slightly wider than the hips, arms fully
extended and eyes focused straight ahead
o Pull the bar up along the abdomen towards the chin, keep the elbows pointed out to the
sides, abdominals engaged to maintain the integrity of the upper body
o Lower the bar slowly to the starting position
MB PUSH-UPS
o Take a position with hands on a MB, back straight and head up
o Lower the torso down until it touches the MB and push back up to the starting position
o Maintain a straight back head up posture throughout the exercise
INVERTED ROW WITH FEET ON SWISS BALL
o Grasp the bar with an overhand grip hands shoulder width apart, arms fully extended,
feet on a Swiss ball and body completely straight
o Squeeze the shoulder blades together, and pull with the arms until the torso touches the
bar, keep abdominals engaged to maintain a straight body
o Slowly lower back to the starting position
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PHYSICAL EXERCISES
STRENGTH CIRCUIT IV
THRUSTERS
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) until
you are in standing position
o 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
o Lower the bar back to the starting position, across the front of the shoulders and collar bone and repeat
SUMO DEADLIFT
o Stand with feet flat one and a half to two times shoulder width apart, toes pointed slightly
outwards
o Squat down with the hips, lower the shoulders and grasp the bar with an over hand grip with
hands approx 12 inches apart, back flat, chest up and out, shoulders slightly in front of the bar
and eyes focused straight ahead
o Contract your abdominals, holding the back in place and not allowing it to round, lift the bar
off the floor by extending knees and hips and lifting chest upwards until standing erect
o Return to the starting position in a controlled manner
DB BENCH PRESS ON A SWISS BALL
o Hold a pair of DB by the handles and lie on a Swiss ball with feet flat on the floor, arms fully
extended, hips raised so that the body forms a straight line, upper back and shoulders in
contact with Swiss ball
o Lower the weights down to the sides of the chest with the palms facing the feet at
approximately nipple level keeping the wrists stiff
o Push the DB upward until the arms are fully extended, while maintaining feet flat on the
floor and hips, shoulders and upper back in contact with Swiss ball
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PHYSICAL EXERCISES
PULL-UPS:
o Grasp the bar with an overhand grip slightly wider than shoulder width apart
o Hang with arms fully extended, knees flexed and ankles crossed
o Pull your chest up to the bar while squeezing your shoulder blades together
o Lower down to the starting position in a slow controlled manner
OVERHEAD SQUAT
o Standing with feet shoulder with apart, grasp the bar with an overhand grip slightly wider than shoulder width apart, with arms fully
extended holding the bar slightly behind the head, 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, engaging the
abdominals to maintain the integrity of the upper body (chest up and out, head slightly up)
o Return to the starting position by pushing your heels into the floor, extending the hips and
knees while maintaining the integrity of the upper body
PUSH-UP WITH FEET ON MB
o Take a position with hands flat on the floor shoulder width apart, fingers pointing forwards,
back straight and head up, and toes placed on a MB
o Lower the body to the floor such that the upper arms are parallel with the ground, while
maintaining feet on MB
o Push up back to starting position while maintaining a straight back and head up posture
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PHYSICAL EXERCISES
INVERTED ROW
o Grasp the bar with an overhand grip hands shoulder width apart, arms fully extended, feet in
contact with the ground and body completely straight
o Squeeze the shoulder blades together, and pull with the arms until the torso touches the
bar, keep abdominals engaged to maintain a straight body
o Slowly lower back to the starting position
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
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PHYSICAL EXERCISES
CORE CIRCUIT I – STABILIZAITON
PLANK
o Take a position on the floor on the forearms, with elbows directly underneath the shoulders, with palms facing
each other
o Form a straight line with the body, shoulders back, chest slightly out and head up
o Brace the core by engaging the abdominals and squeezing the glutes
o Hold the position for the prescribed amount of time
V-SIT
o
o
o
o
o
o
Sit on the floor leaning back so that the torso is as a 45° angle with the ground
Knees are bent approximately 90°
Feet are held a few cm off the floor
Head is neutral
Elbows by the sides, arms bend with palms facing each other
Hold this position for the prescribed amount of time
PRONE COBRA
o Lie face down on the floor with straight legs and arm next to the sides palms down
o Engage the glutes and lower back musculature, raise the head, chest, arms, and legs off of the floor
o Hold this position for the prescribed amount of time
T-STABILIZATION
o Take a position with hands flat on the floor, shoulder width apart, fingers pointing forwards back straight and head
up
o Engage the abdominals in order to keep the body rigid and shift the weight to the right arm
o Rotate the torso up and to the left until one shoulder is over top of the other
o NOTE: HOLD THE POSITION FOR HALF THE PRESCRIBED TIME THEN SWITCH SIDES AND HOLD FOR THE REMAINDER OF THE
PRESCRIBED TIME
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PHYSICAL EXERCISES
EAGLE
o Lie face down on the floor with straight legs and arms out from the sides and elbows bent to a 90° angle
o Engage the glutes and lower back musculature, raise the head, chest, arms, and legs off of the floor
o Hold this position for the prescribed amount of time
SIDE PLANK
o Lie on the floor on the left side with legs straight
o Prop the torso up on the left forearm with the elbow directly under the left shoulder
o Ensure that the right shoulder is directly over top of the left
o Engage the abdominals to keep the body rigid
o Raise the hips off the floor creating a straight line from ankles to shoulders
o Hold for the prescribed amount of time
o One set consists of completing the exercise for both sides of the body
CORE CIRCUIT II
SWISS BALL KNEES TO CHEST
o Assume a push-up position with arms fully extended, placing the shins on a Swiss ball forming a straight line from
the head to the ankles
o Engage the abdominals to ensure that you maintain the correct posture
o Roll the Swiss ball towards the chest by pulling it forward with the feet
o Return to starting position
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PHYSICAL EXERCISES
MB RUSSIAN TWIST
o Sit on the floor leaning back so that the torso is as a 45° angle with the ground, knees are bent approximately 90°
o Feet are held a few cm off the floor, head is neutral and elbows by the sides, arms bend holding a MB with palms
facing each other
o Engage the abdominals in order to maintain the correct posture
o Rotate the torso from side to side
WINDSHIELD WIPER
o Lie supine on the floor with arms out to the sides palms facing down
o Raise the knees to the chest such that there is a 90° angle of the knees and hips
o Engage the abdominals to maintain the correct posture
o Lower the legs as far to the right as possible, return to centre then lower to the left and repeat
SIT-UP
o Lie supine on the floor with the feet on the ground, knees bent to 90°, hands behind ears and elbows pointed
forwards.
o Keep the elbows pointed forwards, feet in contact with the ground and hands touching the head, sit-up so that the
elbows touch the top of the knees
o Return to the starting position ensuring that the shoulder blades make contact with the ground
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PHYSICAL EXERCISES
CHOP
o Stand erect with feet slightly wider than shoulder width apart, both hands grasping the cable pulley
handle located slightly above the shoulder
o Keeping arms fixed pull the handle down to the hip on an angle using the abdominal muscles
o Complete the prescribed number of reps on both sides
SWISS BALL ROLL OUT
o Assume a plank position with elbows on a Swiss ball
o Slowly roll the ball forwards by straightening arms and extending shoulders
o Engage the abdominals to pull the ball back to the starting position
o NOTE: IF THIS EXERCISE PRESENTS TOO MUCH OF A CHALLENGE AT FIRST THEN COMPLETE THE EXERCISE
WITH KNEES ON THE FLOOR UNTIL YOU ARE ABLE TO COMPLETE IT WITH STRAIGHT LEGS
DEAD BUG
o Lie supine on the floor with arms out to the sides palms facing down
o Raise the knees to the chest such that there is a 90° angle of the knees and hips, simultaneously raise the arms
so that the hands are reaching towards the ceiling
o Lower the left leg and arm towards the floor while raising the right arm above the head
o Return to the starting position and complete using the opposite side
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PHYSICAL EXERCISES
CORE CIRCUIT III
BIRD DOG
o Take a position on the floor on all fours with palms flat on the floor and shoulder width apart
o Engage the abdominals to ensure you maintain correct posture
o Extend the right arm and left leg creating a straight diagonal line from wrist to ankle
o Return to starting position and repeat with opposite arm and leg
MOUNTAIN CLIMBER
o Assume a push-up position with arms fully extended forming a straight line from the head to the ankles
o Engage the abdominals in order to keep the body rigid throughout the exercise
o Raise the left foot off the floor and bring the knee as close to the chest as possible putting the left foot back on the
floor
o Dynamically switch positions of the legs (i.e. left leg extended with right knee close to chest)
o One rep consists of both legs being brought up towards the chest
STAR
o
o
o
Lie supine on the floor with straight legs about shoulder width apart and arms out from the sides and elbows bent
to a 90° angle
Raise the right leg to the middle of the torso while simultaneously raising the left arm and shoulder to the middle
of the torso
Touch the left hand to the right foot then return to the starting position and repeat with the opposite sides
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PHYSICAL EXERCISES
SUPERMAN
o Lie face down on the floor with the legs straight and arms full extended above the head , with palms facing down
o Engage the glutes and lower back musculature, raise the head, chest, arms and legs off of the floor
o Pause momentarily and return to the starting position
STRAIGHT LEG HIP RAISE
o Lie supine on the floor with arms down by the sides palms facing down
o Keeping the legs straight raise them to the chest such that there is a 90° angle of the hips
o Push or reach the legs towards the ceiling such that the hips and lower back come up off of the ground
o Return to the starting position
SIT-UP
o Lie supine on the floor with the feet on the ground, knees bent to 90°, hands behind ears and elbows pointed
forwards.
o Keep the elbows pointed forwards, feet in contact with the ground and hands touching the head, sit-up so that the
elbows touch the top of the knees
o Return to the starting position ensuring that the shoulder blades make contact with the ground
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PHYSICAL EXERCISES
STRAIGHT LEG CRUNCH
o Lie supine on the floor with arms down by the sides palms facing down
o Keeping the legs straight raise them to the chest such that there is a 90° angle of the hips, simultaneously raise the
arms so that the hands are reaching towards feet
o Engage the abdominals to ensure that the legs stay static and reach the hands upward towards the feet lifting the
shoulder blades off the ground
o Lower back down ensuring that the shoulder blades touch the ground
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PHYSICAL EXERCISES
MUSCULAR INTERVALS
BODY WEIGHT SQUAT:
o Standing with feet shoulder with apart, arms hanging at your sides, 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 while simultaneously flexing the
arms to shoulder height and bringing the hands in front of the face
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)
PUSH-UPS
o Take a position with hands flat on the floor, underneath the shoulders, fingers pointed forwards, back straight and
head up
o Lower the torso down towards the ground until arms reach a 90° angle, then push up back to the starting position
o Engage the abdominals to maintain a straight back, head up posture throughout the exercise
SQUAT THRUSTS
o Take a position with hands flat on the floor, underneath the shoulders, fingers pointed forwards, back straight and
head up
o In one smooth motion bring the knees as close to the chest as possible ensuring while maintaining the hands on the
ground
o Return to the starting position ensuring the correct posture
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PHYSICAL EXERCISES
SIT-UP
o Lie supine on the floor with the feet on the ground, knees bent to 90°, hands behind ears and elbows pointed
forwards.
o Keep the elbows pointed forwards, feet in contact with the ground and hands touching the head, sit-up so that the
elbows touch the top of the knees
o Return to the starting position ensuring that the shoulder blades make contact with the ground
LUNGE:
o Standing with feet shoulder with apart, arms hanging at your sides, head slightly up, with chest up and
out
o Engage the abdominals to ensure a rigid upper body and upright posture, take a step with the left leg in
front of the body such that there is a 90 angle at both knees
o Return to the starting position and repeat with the opposite side
o One rep consists of completing the exercise with both legs
HINDU PUSH-UPS:
o Take a position with hands flat on the floor shoulder width apart, fingers pointing forwards, back straight and head
up, move feet slight forwards and slightly wider than shoulder width apart
o Raise your hips such that your body forms and inverted (upside down) ”V”
o Keeping your hips elevated lower your body until your chin nearly touches the floor, then lower your hips until they
almost tough the floor as you simultaneously raise your head and shoulders towards the ceiling
o Reverse the movement back to the starting position
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PHYSICAL EXERCISES
OVERHEAD SQUAT
o Standing with feet shoulder with apart, grasp the MB with palms facing each other, arms fully extended
overhead holding the MB slightly behind the head, 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, engaging the abdominals to
maintain the integrity of the upper body (chest up and out, head slightly up)
o Return to the starting position by pushing your heels into the floor, extending the hips and knees while
maintaining the integrity of the upper body
MB PUSH-UPS
o Take a position with hands on a MB, back straight and head up
o Lower the torso down until it touches the MB and push back up to the starting position
o Maintain a straight back head up posture throughout the exercise
MB SQUAT THROW
o Standing with feet shoulder with apart, grasp the MB with palms facing each other, arms are such that
the MB is in front of the face, 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, engaging the abdominals to maintain
the integrity of the upper body (chest up and out, head slightly up)
o Return to the starting position by pushing your heels into the floor, extending the hips and knees while
maintaining the integrity of the upper body while simultaneously extending the arms to throw the MB in
the air
o Catch / retrieve the MB and repeat
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PHYSICAL EXERCISES
MB RUSSIAN TWIST
o Sit on the floor leaning back so that the torso is as a 45° angle with the ground, knees are bent approximately 90°
o Feet are held a few cm off the floor, head is neutral and elbows by the sides, arms bend holding a MB with palms
facing each other
o Engage the abdominals in order to maintain the correct posture
o Rotate the torso from side to side
MB LUNGE:
o Standing with feet shoulder with apart, arms holding a MB in front of the face with palms facing each
other hanging at your sides, head slightly up, with chest up and out
o Engage the abdominals to ensure a rigid upper body and upright posture, take a step with the left leg
in front of the body such that there is a 90 angle at both knees
o Return to the starting position and repeat with the opposite side
o One rep consists of completing the exercise with both legs
MB SIT-UP
o Lie supine on the floor with the feet on the ground, knees bent to 90°, hands holding a MB touching the forehead with palms facing each
other and elbows pointed forwards.
o Keep the elbows pointed forwards, feet in contact with the ground and hands touching the MB to the head, sit-up so that the elbows
touch the top of the knees
o Return to the starting position ensuring that the shoulder blades make contact with the ground
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PHYSICAL EXERCISES
BURPEE JUMPS
o Standing with feet shoulder with apart, arms hanging at your sides, head slightly up, with chest up and out
o Take a position with hands flat on the floor, underneath the shoulders, fingers pointed forwards, knees underneath
the chest
o In one smooth motion kick the legs out such that the back is straight and the head is up (push-up position)
o Pull the knees back underneath the chest while maintaining the hands on the ground, from this position raise the
head and chest, extend the hips knees and ankles propelling the body up into the air
SIT-UP
o Lie supine on the floor with the feet on the ground, knees bent to 90°, hands behind ears and elbows pointed
forwards.
o Keep the elbows pointed forwards, feet in contact with the ground and hands touching the head, sit-up so that the
elbows touch the top of the knees
o Return to the starting position ensuring that the shoulder blades make contact with the ground
MOUNTAIN CLIMBER
o Assume a push-up position with arms fully extended forming a straight line from the head to the ankles
o Engage the abdominals in order to keep the body rigid throughout the exercise
o Raise the left foot off the floor and bring the knee as close to the chest as possible putting the left foot back on the
floor
o Dynamically switch positions of the legs (i.e. left leg extended with right knee close to chest)
o One rep consists of both legs being brought up towards the chest
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PHYSICAL EXERCISES
PRONE COBRA
o Lie face down on the floor with straight legs and arm next to the sides palms down
o Engage the glutes and lower back musculature, raise the head, chest, arms, and legs off of the floor
o Hold this position for the prescribed amount of time
SQUAT JUMPS:
o Standing with feet shoulder with apart, arms hanging at your sides, 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 while simultaneously flexing the
arms to shoulder height and bringing the hands in front of the face
o forcefully push your heels into the floor, extend the hips, knees and ankles propelling the body up in
the air
T-PUSH-UP
o Take a position with hands on flat on the floor, fingers pointed forwards, shoulder width apart,
back straight and head up
o Lower the torso down towards the ground until arms reach a 90° angle
o Push the body back up to starting position forcefully, while maintaining a flat back and head up
posture, and rotate the left side of the body upward and lift the left arm the left shoulder
o Lower the hand back down and repeat the entire exercise for the right side
o One repetition consists of completing both left and right sides of the body
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PHYSICAL EXERCISES
TECHNIQUE LIFTS
BACK SQUAT:
o Standing with feet shoulder with apart, hold the bar across your upper back with an overhand
grip and lift the elbows to create a “shelf” for the bar, 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)
DEADLIFT:
o Stand erect with feet flat on the floor placed between hip – shoulder width apart, toes pointed
slightly outwards
o Squat down with the hips, lower the shoulders and grasp the bar with an over hand grip with
hands slightly wider than shoulder width and outside the knees, back flat, chest up and out,
shoulders slightly in front of the bar and eyes focused straight ahead
o Contract the abdominals, holding the back in place and not allowing it to round, forcefully lift the bar off the floor by extending knees
and hips and lifting chest upwards until standing fully erect
o Keep the bar as close to the shins / body as possible during the lift
o Lower the bar by flexing knees and hips while maintaining the integrity of the torso (flat back, do not bent forwards)
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)
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PHYSICAL EXERCISES
OVERHEAD SQUAT
o Standing with feet shoulder with apart, grasp the bar with an overhand grip slightly wider
than shoulder width apart, with arms fully extended holding the bar slightly behind the
head, 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, engaging the
abdominals to maintain the integrity of the upper body (chest up and out, head slightly up)
o Return to the starting position by pushing your heels into the floor, extending the hips and knees while maintaining the integrity of the
upper body
DROP SQUAT
o Stand erect with feet shoulder width apart hands grasping the bar with an overhand grip,
shoulder width apart
o Push the hips forwards while slightly hyperextending the back to create some distance
between the thighs and the bar
o Dynamically drop underneath the bar in a low squat position with hips lower than 90°, head
slightly up, chest up and out, bar resting on shoulders and upper arms parallel to the ground
HIGH PULL
o Stand erect with feet flat on the floor placed between hip – shoulder width apart, toes
pointed slightly outwards
o Squat down with the hips, lower the shoulders and grasp the bar with an over hand grip
with hands slightly wider than shoulder width and outside the knees, back flat, chest up and
out, shoulders slightly in front of the bar and eyes focused straight ahead
o Contract the abdominals, holding the back in place and not allowing it to round, forcefully
lift the bar off the floor by extending knees, hips and ankles, and lifting chest upwards until standing fully erect
o The lift needs to be force full enough so that the bar continues upwards with the elbows pointing out towards the sides, until just under
the chin
o Lower the bar in a controlled manner and repeat
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PHYSICAL EXERCISES
POWER EXERCISES
FRONT / BACK HOPS:
o Stand erect with knees slightly bent, hands at sides, head neutral and eyes focused straight
ahead
o Lean slightly forward to shift the weight to the balls of the feet, then hop forwards approx 3
inches
o Upon the feet coming in contact with the ground immediately get your balance and hop
backwards approx 3 inches
o One rep consists of a hop forwards and backwards, continue until the prescribed reps have been completed
SIDE TO SIDE HOPS
o Stand erect with knees slightly bent, hands at sides, head neutral and eyes focused straight
ahead
o Lean slightly forwards and to the left to shift the weight to the balls of the feet, then hop
sideways (left) approx 3 inches
o Upon the feet coming in contact with the ground immediately get your balance and hop
sideways (right) approx 3 inches
o One rep consists of a sideways hop to the left and one to the right, continue until the prescribed reps have been completed
TUCK JUMPS
o Stand erect with knees slightly bent, hands at sides, head neutral and eyes focused straight ahead
o Flex the hips, knees and ankles and lean slightly forward to shift the weight to the balls of the
feet
o Then forcefully extend the hips, knees and ankles and explode upwards into the air pulling the
knees to the chest at the peak of the jump
o Extend the legs to land back on the ground
o Upon the feet coming in contact with the ground immediately get your balance and complete another jump
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PHYSICAL EXERCISES
ALTERNATING JUMPS ON STEP
o Stand erect parallel with a step or box and place your entire right foot on the step
o Flex the hips, knees and ankles and slightly lean forwards
o Forcefully extend the hip, knee and ankle of primarily the right leg jumping in the air such
that the left leg will land on the step and the right leg will land on the ground
o Upon the feet coming in contact with the ground immediately get your balance and
complete another jump
SINGLE LEG JUMPS ON STEP
o Stand erect parallel with a step or box and place your entire right foot on the step
o Flex the hips, knees and ankles and slightly lean forwards
o Forcefully extend the hip, knee and ankle of primarily the right leg jumping straight up and
down with the right leg landing on the step and the left landing on the ground
o Upon the feet coming in contact with the ground immediately get your balance and
complete another jump
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PHYSICAL EXERCISES
WARM-UP
Prior to completing the dynamic stretches ensure that you have warmed up by lightly jogging, skipping or spinning for 8-12 min to increase
muscle temperature and blood flow. Measure out a 12 m area to complete the 3-Step stretches, complete one rep of each stretch then lightly
jog back to the starting point. For all other dynamic stretches complete one set of 10 reps for each exercise. NOTE: If you still have an area of
your body that is still tight after completing the dynamic stretches take a few moments to further stretch that area or any other areas you
feel that you need to.
DYNAMIC STRETCHES
3-STEP HAMSTRING STRETCH
o Stand erect and shift weight to right (trail) leg
o Extend the left (lead) leg in front of the body keeping it straight, touching the heel on the ground and toes pulled up
towards the chest
o Flex the torso (lean towards the ground) while maintaining the integrity of the legs
o Return to standing position
o Take 3 steps in order to alternate legs and repeat on the opposite side
3-STEP HEEL TO BUTTOCK
o Stand erect and shift weight to left (non-involved) leg
o Flex the right (involved) knee and grasp the ankle just above the foot with the right hand
o Gently pull the right heel to the buttock and return to an erect position with the body forming a straight line
o Return to standing position
o Take 3 steps in order to alternate legs and repeat on the opposite side
3-STEP KNEE TO CHEST
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 both hands
o Gently pull the right knee to the chest 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
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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
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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
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PHYSICAL EXERCISES
COOL-DOWN
Prior to completing the static stretches below ensure that you have cooled down by lightly jogging or spinning for 8-12 min to remove metabolic
waste and heat and deliver nuritents and hormones. For each exercise slowly stretch to the end of your range of motion and hold for 15 – 20
sec. Stretch until you feel tightness, if you feel sharp pain you are stretching too far.
STATIC STRETCHES
STANDING GASTROCNEMIUS
o Stand erect and shift weight to left (non-involved) leg
o Step forwards slightly with the left leg, flex the hip and knee with a slight forward lean of the torso
o Extend the right leg backwards, keeping the leg straight and pressing the right heel into the floor
o To increase the stretch further flex (bend) the left knee and hip while maintain a straight right leg and
right heel pressed I to the floor
o Return to the starting position and repeat for the opposite side
STANDING SOLEUS
o Stand erect and shift weight to left (non-involved) leg
o Step forwards slightly with the left leg, flex the hip and knee with a slight forward lean of the torso
o Extend the right leg backwards, keeping the leg straight and pressing the right heel into the floor once
the heel is on the floor flex (bend the right knee and feel the stretch in a different part of the calf
o To increase the stretch further flex (bend) the left knee and hip while maintain the correct posture of
the right leg
o Return to the starting position and repeat for the opposite side
SEATED HAMSTRING
o Sit on the floor with legs straight out in front, feet pulled up towards the face, body erect, shoulders back, head
neutral, chest up and out, arms resting on the thighs
o Engage the abdominals and upper back muscles to maintain the correct posture
o Straighten the arms and reach as far forward while maintaining a rigid upper body
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PHYSICAL EXERCISES
MODIFIED HURDLER
o Sit on the floor with legs straight out in front, feet pulled up towards the face, body erect, shoulders back, head
neutral, chest up and out, arms resting on the thighs
o Bend and rotate the right leg such that the sole of the right foot rests against the inside of the left knee
o Straighten the arms and reach as far forward trying to grasp the left foot while maintain a rigid upper body
SEATED GROIN
o Sit on the floor with legs pulled in such that the soles of the feet are touching, body erect, head neutral, chest up
and out, arms resting on the inside of the legs with hands gently grasping the ankles
o Gently press on the inner thighs with the forearms pushing the knees outwards towards the ground, while maintain
an erect upper body
o NOTE: This exercise can also be performed with forward flexion of the trunk, simply lean the trunk forwards
towards the feet
LYING QUADRICEPS
o Lie on the floor on the left side, with the legs straight, right arm resting on the side and left arm out supporting the
head, the body should form a straight line from head to ankles
o Grasp the right ankle with the right hand while simultaneously flexing the right knee
o Gently pull the right heel to the right buttock, while maintaining a straight line from head to knee
o Return to the starting position and repeat for the opposite side
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PHYSICAL EXERCISES
KNEELING HIP FLEXOR
o Kneel on the floor with the legs bent to a 90° angle, body erect, head neutral, chest up and out and
arms hanging by the sides creating a straight line from the head to the knees
o Flex the left hip bringing the left foot in front of the body contacting the ground with 90° angle of the
knee
o Lean the torso back slightly pressing the right hip forwards to intensify the stretch
o Return to the starting position and repeat with the opposite leg
LYING PIRIFORMIS
o Lie on the floor with the left leg bent and the right hip and knee flexed and rotated outwards such that the right
ankle is resting on the left knee, arms resting on the floor at the sides, head and shoulders resting on the floor
o Grasp the left leg just above the knee with both hands gently pulling the knee as close to the chest as possible
o Return to the starting position and repeat for the opposite side
SEATED CROSSOVER GLUTE
o Sit on the floor with legs straight out in front, feet pulled up towards the face, body erect, shoulders back, head
neutral, chest up and out, arms resting on the thighs
o Flex the right hip and knee, bringing the knee towards the chest maintaining a straight left leg and rigid upper body
o Cross the right foot over the left leg and rest the sole of the foot on the ground against the left knee
o Cross the arms over the right knee and pull the knee to the chest
o Return to starting position and repeat for the opposite side
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PHYSICAL EXERCISES
STANDING ILIOTIBIAL BAND
o Stand erect feet shoulder width apart, head neutral, chest up and out and arms hanging by the sides
o Shift weight to the right leg crossing the left leg in front of the right
o Shift weight back to the left leg, leaning the torso to the left and pressing the right hip outwards
keeping the right leg straight
o Return to starting position and repeat for the opposite side
STANDING STRADDLE WITH FORWARD FLEXION
o Stand erect with feet wider than shoulder width apart, head neutral, chest up and out and arms
hanging by the sides
o Flex the torso and reach the hands down towards the floor as far as possible
LAT STRETCH
o
o
Take a position on all fours on the floor with the knees under the hips and the hands flat on the floor underneath
the shoulders
Sit backwards such that the glutes are resting on the heels and simultaneously reach forwards with the hands
HANDS BEHIND BACK
o Stand erect with feet flat on the floor, shoulder width apart, head neutral, chest up and out and arms
hanging by the sides
o Place the hands behind the back, fingers interlocked while maintaining an erect posture
o Press the shoulders down, the chest further outwards and lift the hands as high as possible behind the
back, while keeping the torso erect
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PHYSICAL EXERCISES
SHOULDER ABDUCTION
o Stand erect with feet flat on the floor, shoulder width apart, head neutral, chest up and out and arms
hanging by the sides
o Raise the hands above the head, interlock the fingers, straighten the arms and reach as high as possible
towards the ceiling
STANDING TRICEPS
o Stand erect with feet flat on the floor, shoulder width apart, head neutral, chest up and out and arms
hanging by the sides
o Raise the arms above the head with the right arm resting on the upper back and the left hand resting
on the right elbow
o Gently press down on the right elbow with the left hand to intensify the stretch
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