Safety training
GWO Basic Safety Training / V20 10032026
2.
Tuesday: warm-up routine
1. Sideward lunge Stand with your legs together and your hands on your hips. Use your active leg to step to the side and place your weight on your active leg. The movement stops when your foot hits the floor. In the end position, your active leg is bent, and your supporting leg is almost straight. Press up and return to the starting position. Repeat to the other side. Sets: 2, Reps: 10
2. Standing back and forth arm swing Stand with the arms hanging straight down along your side. Relax the shoulders and swing the arms alternately back and forth. Sets: 2, Duration: 30 sec
3. Shoulder Shrugs Lift your shoulders as high as possible while you take a deep breath in, lower your shoulders while you exhale. Push your shoulders down as much as possible. Sets: 2, Duration: 30 sec
4. Stretch front side thigh and hip Stand up straight. Grab one ankle and pull your heel towards your buttocks. Push your hips forwards until you feel the stretch on the front of your thigh. Keep your knees together. Hold for 30
seconds and switch legs. Duration: 30 sec, Sets: 2
Warm-up program and illustrations developed and provided by © ExorLive.com [www.exorlive.com]
Global Wind Organisation ©2026/ www.globalwindsafety.org
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