Safety training
GWO Basic Safety Training / V20 10032026
5.
Friday: warm-up exercises
1. Single leg squat Stand on one leg with your arms straight, in front of you. Your passive leg may be put behind your active leg for support only. Bend your knee 90 degrees and push back up. Keep your back straight and look ahead throughout the movement. Repeat with opposite leg. Sets: 2, Reps: 10
2. Neck stretch Place one hand on your head and gently pull your head down towards your shoulder. Relax the opposite shoulder. When you feel the stretch on the side of your neck, hold for 30 seconds. Switch sides and repeat the exercise. Sets: 2, Duration: 30 sec
3. Standing outward leg lift Stand next to a wall, using one hand for support. Extend your leg to the side and slowly return to the starting position. Keep your pelvis stable. You may also do the exercise without the wall or with the support of a partner. Repetitions: 10, Sets: 2
4. Stretch your chest and shoulders Fold your hands behind your back, open your chest and push your arms backwards until you feel a stretch in your chest and shoulders. Hold for 30 seconds. 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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