Name: _____________________________

Course & Year Level: _________________

Core Exercise 1

Materials: Stopwatch/Timer/Cellphone as timer

Padded Mat/Yoga Mat/Available Floor Exercise Mat (For Safety)
- To minimize the risk of injury, make sure you warm up your body properly and undertake dynamic stretching activities. Followed by the cooling down and breathing
exercises before the students’ activity. Make sure your posture is proper when you practice the exercises in the familiarization stage.

Thursday Friday Saturday Sunday Monday

October 3 October 4 October 5 October 6 October 7
Core E1: Standard Elbow Plank 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds
Forearm press to the floor, balancing weight between
knees, lift your body off the floor the exercises mat. In Your time: Your time: Your time: Your time: Your time:
addition to your forearms, your elbows should be level ________ ________ ________ ________ ________
(aligned) with your shoulders.
Core E2: Bird Dog Plank 15 seconds 15 seconds 15 seconds 15 seconds 15 seconds
As you lift your (R) right arm and (L) left leg, be sure to (each side) (each side) (each side) (each side) (each side)
keep your hips and shoulders in line with the ground.
Tuck your chin into your chest and stretch the back of Your time Your time Your time Your time Your time
your neck to glance down at the floor. Rest briefly in this (Right side): ______ (Right side): (Right side): (Right side): (Right side):
position before returning to the beginning position. (Left side):________ ______ ______ ______ ______
(Left (Left (Left (Left
side):________ side):________ side):________ side):________
Core E3: Glute Bridge/Hip Thrust 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds
To begin, do a supine lying position on your back with
your knees bent and your feet on the floor hip-width
apart, allowing your body to relax. Raise your lower back Your time: Your time: Your time: Your time: Your time:
and hips off the floor. Keep your place. ________ ________ ________ ________ ________
Core E4: Dead Bug 15 seconds 15 seconds 15 seconds 15 seconds 15 seconds
Supine lying down on the ground with your shoulders (each side) (each side) (each side) (each side) (each side)
and lower back heavy. Lit your hands so that your
elbows are above your shoulders and your fists are Your time Your time Your time Your time Your time
facing each other in the starting position. Pull your (Right side): ______ (Right side): (Right side): (Right side): (Right side):
shoulders back and away from your ears. Ensure that (Left side):_______ ______ ______ ______ ______
your knees are level with your hips by raising your legs. (Left side):_______ (Left side):_______ (Left side):_______ (Left side):_______
Begin by lowering the right arm and left leg until they
are just touching the floor. Return to the starting
position on an inhalation. Then, switch to the other side
and do the same thing.
Core E5: Side Plank 15 seconds 15 seconds 15 seconds 15 seconds 15 seconds
(Right Side & Left Side vis-à-vis) (right side) (left side) (right side) (left side) (right side)
Begin by lying on your side. Elevating your hips and your
entire body off the floor by transferring the weight in Your time: Your time: Your time: Your time: Your time:
your elbows. To complete the pose, raise one hand ________ ________ ________ ________ ________
above your head. Then, switch to the other side and do
the same procedure.
Core E6: Elbow Plank Hip Twist 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds
(Right Side & Left Side vis-a-vis)
Start with an elbow plank position. Place your elbows on Your time: Your time: Your time: Your time: Your time:
the safety exercise mat while lifting your body off the ________ ________ ________ ________ ________
ground. While in the elbow plank position, twist your
hip so that it will slightly touches the safety exercise
mat, then put it back in plank position, then, twist it on
the other side to complete this exercise.
Name: _____________________________
Course & Year Level: _________________

Core Exercise 1

Materials: Stopwatch/Timer/Cellphone as timer

Padded Mat/Yoga Mat/Available Floor Exercise Mat (For Safety)
- To minimize the risk of injury, make sure you warm up your body properly and undertake dynamic stretching activities. Followed by the cooling down and breathing
exercises before the students’ activity. Make sure your posture is proper when you practice the exercises in the familiarization stage.

Thursday Friday Saturday Sunday Monday

October 3 October 4 October 5 October 6 October 7
Core E1: Hover or Front Plank 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds
Begin with a push up/front plank position & knees are
straight and lifted from the door Your time: Your time: Your time: Your time: Your time:
________ ________ ________ ________ ________
Core E2: Plank with Leg Lift (Right Side & Left Side Vis- 15 seconds 15 seconds 15 seconds 15 seconds 15 seconds
à-vis) (each side) (each side) (each side) (each side) (each side)
Push up position, slowly raise one leg. It must be 5-8
inches lifted from the floor & count 15 seconds then Your time Your time Your time Your time Your time
slowly placing it down. Rest and repeat it from the other (Right side): ______ (Right side): (Right side): (Right side): (Right side):
side doing the same time duration (Left side):________ ______ ______ ______ ______
(Left (Left (Left (Left
side):________ side):________ side):________ side):________
Core E3: Plank with Arm Lift (Right Side & Left Side vis- 15 seconds 15 seconds 15 seconds 15 seconds 15 seconds
à-vis) (each side) (each side) (each side) (each side) (each side)
Begin in a front plank or one-arm hover position on the
floor. Slowly raise one arm. Straighten the raised arm in Your time Your time Your time Your time Your time
front of you. Hold the position for the allotted duration (Right side): ______ (Right side): (Right side): (Right side): (Right side):
while maintaining a tight core. (Left side):________ ______ ______ ______ ______
(Left (Left (Left (Left
side):________ side):________ side):________ side):________
Core E4: Plank Knee to Elbow 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds
Start with the push up position plank or also known as a
front plank. Lift the knee of one leg toward the elbow of Your time: Your time: Your time: Your time: Your time:
the other as you raise it. Throughout the workout, be ________ ________ ________ ________ ________
sure to maintain a tight core and glutes. Maintain the
appropriate form while doing it.
Core E5: Plank with Knee Tap 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds
Begin in a press-up or push up position, with your hands
directly beneath your shoulders and your feet parallel to Your time: Your time: Your time: Your time: Your time:
your hips. Lift one hand and tap it on the opposite side ________ ________ ________ ________ ________
of your knee, keeping your hips as still as possible. Then,
in the opposite side, repeat.
ICE-6: Alternating Hover/Front to Elbow Plank 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds
Begin in a front plank or an elbow plank position.
Transfer your weight gradually into the arms that are Your time: Your time: Your time: Your time: Your time:
stable and will not be changing positions after ________ ________ ________ ________ ________
transferring the opposite arm or hand. Transfer slowly
and safely as well. Both arms alternate between front
plank and elbow plank, and then back to front plank.
ICE-7: Shoulder Tap Plank 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds
Start with a front plank position. Then, using one hand,
tap the opposite shoulder with the other, then do the Your time: Your time: Your time: Your time: Your time:
same on the other side. To prevent your hips from ________ ________ ________ ________ ________
rocking side to side as you move your arms, be
purposeful in your movements and engage your core
and glutes.