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  • 15 Minutes 10 Minutes 10 Minutes 20 Minutes 18 Minutes, 2 Minutes

    Загружено:

    Richmond L. Crisostomo
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    This document outlines a weekly exercise schedule that differs between Tuesday/Thursday and Monday/Wednesday/Friday. On Tuesdays and Thursdays, the schedule includes stretches, core exercises, jogging, physical exercises like pushups and situps, stair exercises, and walking/stretching. Mondays, Wednesdays, and Fridays include all those elements plus additional sprinting, court exercises, and a longer cool down period. The court exercises section lists over 30 different movements to be performed on the court over 40 minutes.

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    Papaya t

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    This document outlines a weekly exercise schedule that differs between Tuesday/Thursday and Monday/Wednesday/Friday. On Tuesdays and Thursdays, the schedule includes stretches, core exercises, jogging, physical exercises like pushups and situps, stair exercises, and walking/stretching. Mondays, Wednesdays, and Fridays include all those elements plus additional sprinting, court exercises, and a longer cool down period. The court exercises section lists over 30 different movements to be performed on the court over 40 minutes.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    11 просмотров1 страница

    15 Minutes 10 Minutes 10 Minutes 20 Minutes 18 Minutes, 2 Minutes

    Загружено:

    Richmond L. Crisostomo
    This document outlines a weekly exercise schedule that differs between Tuesday/Thursday and Monday/Wednesday/Friday. On Tuesdays and Thursdays, the schedule includes stretches, core exercises, jogging, physical exercises like pushups and situps, stair exercises, and walking/stretching. Mondays, Wednesdays, and Fridays include all those elements plus additional sprinting, court exercises, and a longer cool down period. The court exercises section lists over 30 different movements to be performed on the court over 40 minutes.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 1

    T-Th (2 HOURS) BAHAY M-W-F (2 HOURS) COURT

    Easy Stretch Easy Stretch 10 minutes


    CORE: Plank/ Side/ Leg (30 secs, 3 reps) 15 CORE: Plank/Side/Leg (30 secs, 3 reps) -- 20
    minutes MINUTES
    JOG (2 rounds) -- 10 MINUTES JOG -- 18 MINUTES,
    PHYSICAL SPRINT 2 MINUTES
    o Normal Push-up/Sit-up/Leg-raise/ Back- PHYSICAL
    up/chair lean/ Handstand (20 reps, 3 o Push-up, Sit-ups, Back-ups (20 reps, 2
    sets) 30 MINUTES sets) 15 MINUTES
    o Atypical Push-up/Sit-up/back-up (20 Court Exercises (4 road in length 40 MINUTES
    reps, 2 sets) 30 MINUTES o Kinetic stretching
    Finger push-ups, V-sit-ups, o High knees, butt-kicks, locked knees jog,
    L/R/LR back-ups touch-sole-cross, Sidestep left/right,
    STAIRS Cross left/right, side-cross left/right,
    o Biased walk left/right (30 reps, 3 sets) -- tinikling
    15 MINUTES o Crabwalk, burpees, wheel barrow, dig
    o Jump-jog (30 reps, 3 sets) 15 MINUTES pass formation
    WALK AND STRETCH 15 MINUTES o Skip Left/Right, Leap foot long/high,
    high knee jump, jump high/long,
    cheerleader jump
    o Forward-Forward-Back, sidewardly,
    forward with high thrust, forward with
    long thrust
    o Spike approach, side-step dig, rolling,
    o split jump, scissor kick, hip-twist-shake,
    180-jump, 360 jump, cartwheel
    o Stomp-sprint-backpedal
    Cool Down
    o Leg Squats (30 secs, 5 reps) 10
    MINUTES
    o Long Stretch 15 minutes

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