Safety training
GWO Basic Safety Training / V20 10032026
3.
Wednesday: warm-up routine
1. Static squat hold Stand with your feet shoulder-width apart and your arms straight out in front of you. Move into a sitting position with your thighs approximately in a horizontal position and hold this position. Hold the position until you feel a stinging/warm sensation in your thighs (minimum 30 seconds). Push yourself back up again. Sets: 2, Duration: 30 sec 2. Scapular Push-ups Support yourself on your arms and toes. Keep your body straight throughout the exercise. Try separating your shoulder blades by extending your upper back towards the ceiling. Slowly lower your upper back, pulling your shoulder blades together. Sets: 2, Duration: 30 sec 3. Shoulder rotation w/ 90-degree abduction Lift your arms with your elbows pointing to the sides. Bend your elbows to an approximately 90-degree angle. Move your arms so that they point upwards and downwards in an alternating motion. The movement should take place in the shoulder joints. Sets: 2, Duration: 30 sec
4. Stretch and bend your back Stand on a mat with feet hip-width apart. Bend the knees and hips and clasp your hands behind your knees. Breathe in and round your back, exhale while arching your back. Sets: 2, Duration: 30 sec
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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