Safety Training
GWO Advance Rescue Refresher Training / V5 02052025
Thursday: Warm-up routine for wind technicians Seven programmes, each with four exercises to be repeated twice; total duration approx. 10 minutes. The exercises are put together to achieve full-body warm-up and stretching.
13. Push-ups Rest on your hands and feet with your body straight and tense. Your hands must be placed at a distance that is slightly wider than shoulder-width apart. Lower your upper body towards the floor and push up again without flexing your hips. If you cannot do 10 repetitions, perform the exercise on your knees. Sets: 2, Reps: 10 14. Squat Stand with your feet shoulder-width apart and your arms straight out in front of you. Bend your knees to 90 degrees then press up again. Keep your back straight and your eyes looking straight ahead throughout the motion. Alternatively, hold the deep position for a few seconds before
pressing back up. Sets: 2, Reps: 10
15. Neck stretch Hold your hand over your collar bone. Bend your neck towards the opposite side of where your hand is and rotate your head to the same side as you bend your neck. Look down. Feel the stretch on the front of your neck. Hold for about 30 seconds. Duration: 30 sec, Sets: 2
16. Standing side stretch Lift one arm above your head and slowly bend your upper body to the opposite side. Feel the stretch on the side of your body. Hold the position for 30 seconds. Change sides and repeat the exercise. Duration: 30 sec, Sets: 2
Warm-up program and illustrations developed and provided by © ExorLive.com [www.exorlive.com]
Global Wind Organisation © 2025/ www.globalwindsafety.org
85 / 105
Made with FlippingBook Digital Proposal Creator