ADVANCED RESCUE REFRESHER TRAINING STANDARD V02.1 ANNEXES
2020-10-01_TSR_ARTR_V02.1
GUIDELINE FOR WARM-UP EXERCISES
Body part/major muscle group
Exercise
Duration/repetitions
Head
Head rotations: Rotate your head clockwise and counter clockwise
10 repetitions (five each way)
Shoulders
Shoulders rotation: Place your legs at shoulder-width
10 repetitions
Feet straight and toes facing forward Keep your arms straight at your sides Perform both shoulders rotation clockwise and counter clockwise Arm swings and big arm circles: Stand up straight with your feet shoulder-width apart Rotate your arms forward making big circles and then switch rotating backwards.
Arms
10 times (clockwise) 10 times (counter clockwise) 10 times (in opposite directions)
Wrists
Wrist rotation: Perform wrists rotation in both directions
10 repetitions (for each wrist) 15 repetitions (to each side)
Torso
Torso swings: Stand with your legs straight
Place your feet at shoulder-width Bend your torso forward 90 degrees Raise both arms straight to the outside
Hips
Hip rotation: Place your hands on your hips and keep your head straight Perform extensive hips rotation
10 repetitions (clockwise) 10 repetitions (counter clockwise)
Thighs
Squats: Stand with your legs straight Place your feet at shoulder-width Push your hips back and slowly bend your knees. Keep your back straight and your eyes looking forward. Raise yourself back up when your knees reach a 90-degree angle Ankle rotation: Place your feet slightly apart Perform rotation for each foot clockwise and counter clockwise
15 repetitions
Ankle
10 repetitions (for each foot)
Back
Back stretch: Open legs slightly and place hands on the hips Turn to the right and left
Incline the back to the right and left Move Back forward and backward
Table A4-1 - Suggested warm-up exercises
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