Core Training

WARM-UP
ACTIVITY PROCEDURE ILLUSTRATION

1. ELBOW TO KNEE Steps:

1. Lie flat on your back

with your knees bent and
Definition: feet flat on the floor.
A specific abdominal and 2. Place your hands
core strengthening behind your head, with
movement where elbows pointing outward.
you alternate touching 3. Squeeze your
your elbow to the abdominal muscles to
opposite knee while lying stabilize your spine and
on your back. prevent your lower back
from arching.
4. Lift your upper body off
Target Muscles: the floor, engaging your
This exercise engages abdominal muscles.
your abdominal muscles 5. Reach your right elbow
and oblique’s, promoting towards your left knee,
core stability and keeping your back straight
strength. and core engaged.
6. Slowly lower your upper Sample Execution Link:
body back down. https://youtu.be/QCBT3rUyU5w?si=xUc7fIHIVVAT2BY-
7. Repeat the exercise,
reaching your left elbow
towards your right knee.
8. Continue alternating
sides for the desired
number of repetitions.

2. REVERSE CRUNCH Steps:

Definition: 1. Lie flat on your back

with your knees bent at a
A core exercise where 90-degree angle and feet
you lie on your back with flat on the floor. Keep your
bent knees and engage arms by your sides or
your abdominal muscles under your hips for
to lift your hips off the support.
floor, bringing your knees
2. Contract your lower
towards your chest. It's a
abdominal muscles to lift
variation of the traditional
your hips and knees
crunch, but instead of
towards your chest.
lifting the upper body, you
move your hips and lower 3. Maintain a 90-degree
back upward. bend in your knees
throughout the movement,
and keep your back in
Target Muscles: contact with the floor.
This exercise primarily 4. Hold for a moment at
targets the lower the top of the movement, Sample Execution Link:
abdominal muscles, and then slowly lower your
particularly the rectus hips and knees back to the https://youtu.be/gAyTBB4lm3I?si=vu-Q0LsdoTh1AXY7
abdominis (six-pack starting position.
muscle).
5. Perform the movement
for the desired number of
repetitions, focusing on
controlled and engaging
movements.

3. HIGH KNEE Steps

:
Definition: 1.Stand tall with your feet
about hip-to-shoulder-
A cardio-intensive
width apart and your arms
exercise performed at a
at your sides. 2.Looking
fast pace.
straight ahead, open your
chest, and engage your
core muscles. 3.Begin by
Target Muscles: bringing your right knee
It engages your core, toward your chest, slightly
strengthens all the above waist level.
muscles in your legs, gets Simultaneously, move your Sample Execution Link:
your heart rate up and left hand up in a pumping
https://youtu.be/tx5rgpDAJRI?si=MI4ZlCBOyey8il94
improves momentum, motion. 4.Quickly lower
your right leg and left
coordination and hand. 5.Repeat with your
flexibility. left leg and right hand.
6.Alternate your right and
left leg for the desired time.

Strength Training
Activity Procedures Illustration

1. LUNGE Steps:

Definition: 1. Stand with your feet hip-width

apart and core engaged.
They are a functional exercise that
can be performed with or without 2. Take a step forward with one leg,
weights and can be modified to suit ensuring a comfortable stride.
different fitness levels.
3. Bend both knees, keeping your
front knee aligned over your ankle
Target Muscles: and your back knee a few inches off
the ground.
A versatile exercise that effectively
works the legs and glutes while also 4. Push off from your front foot to Sample Execution Link:
improving balance and core return to the starting position.
stability. https://youtu.be/MxfTNXSFiYI

2. SPLIT SQUAT Steps:

Definition: 1. Stand with feet about hip-width

apart. Take a large step forward
The split squat is a unilateral
with one leg, placing your foot firmly
(single-leg) exercise that on the ground. Your back foot
strengthens and stabilizes the lower
should be positioned behind you,
body. It's similar to a lunge, but with your toes lightly touching the
your feet remain stationary
floor. Maintain a straight back and
throughout the movement. engage your core.
Target Muscles:
 2. Slowly bend both knees, lowering
your body until your front thigh is
This focus on a single leg enhances
parallel to the ground, and your
balance and core engagement while
back knee is close to, but not
targeting multiple muscle groups.
touching, the floor. Keep your torso
upright and your front knee aligned
over your ankle. Avoid letting your
front knee extend past your toes.
3. Push through your front heel to
return to the starting position.
Maintain core engagement
throughout the movement.
4. Perform 8-12 repetitions on one
leg before switching to the other
Sample Execution Link:
leg. Complete 3-4 sets per leg.
https://youtu.be/zCsZwLeXrCg

Steps:
3. CALF RAISE

1. Begin by standing with your feet

Definition: hip-width apart on a flat
surface. You can place your hands
It involves lifting the body onto the lightly on a wall or chair for balance,
balls of the feet, effectively raising especially when starting. Ensure
the heels off the ground and then your knees are slightly bent, not
lowering them back down. This locked.
movement contracts and
strengthens the calf muscles. 2. Slowly rise up onto the balls of
your feet, lifting your heels off the
Target Muscles: ground as high as comfortably
possible. Focus on squeezing your
A strength exercise that primarily calf muscles at the top of the
targets the calf muscles, specifically movement.
the gastrocnemius and soleus. 3. Pause briefly at the top of the Sample Execution Link:
movement to maximize muscle https://youtu.be/UV8gOrHmuKc
contraction.

4. Slowly lower your heels back to

the ground, maintaining control
throughout the movement. Avoid
bouncing or letting your heels drop
quickly.

5. Perform multiple repetitions (e.g.,

10-15) for several sets (e.g., 2-
3). Adjust the number of repetitions
 and sets based on your fitness level
and goal.

Mobility Training
Activity Procedures Illustration

1. DEEP SQUAT Steps:

Definition: 1. Stand shoulder-width apart

with toes pointing straight
Lowering hips below the level
ahead. (Angling toes slightly
of your knees, with thighs
outward at first is fine, if
being ideally parallel or lower
necessary.)
than parallel to the floor.
2. Slightly arch lower back.
Target Muscles:
Hold arms at shoulder height,
This involves higher flexion in palms up toward ceiling.
the hips, knees, and ankles,
3. Keeping your chest in the
activating a larger group of Sample Execution Link:
upright position, slowly lower
muscles than a regular squat.
your hips down and back into a https://youtu.be/IHApHfNA2Ag
squat until hips are just below
the knees. Press firmly down
through your heels, the balls of
your feet, and your toes. Push
knees outward to activate
glutes. Hold arms in front of
you with an outstretched
position to keep your balance.
4. Maintain the position,
breathing in while rising up
with the chest and becoming
taller, and breathing out while
sitting more profoundly

2. THREAD THE NEEDLE Steps:

Definition: 1. Start on your hands and
knees. Place your fingers far
Thread the Needle is a
apart and make sure your
calming and opening pose,
hands are under your
and as with any other pose
shoulders and your knees are
that you practice, don't
under your hips. Release your
hesitate to modify to access
toes back and let the tops of
more ease in the shape.
your feet come to rest on the
Depending on your body and
mat.
your body's history, it might
feel very easy to rest in this 2. Place your left palm firmly
pose, but for others, some on the mat and as you breathe
slight modifications might in, lift your right hand off of the Sample Execution Link:
enable you to access more mat and open your body up to
space and comfort in the pose. the right side of the room. Your https://youtu.be/MfUx9FCOb1E
fingertips rise to the ceiling and
your right palm and side body
Target Muscles: open to the right.

The "thread the needle" 3. On your exhale, begin to

exercise works mostly on the slide the right arm underneath
muscles in the upper back, your left until your right
shoulders, and neck. It also shoulder and ear touch the
stretches the deltoids, mat. Place your palm on the
especially the rear deltoids. It floor and relax your fingers to
also helps in improving spinal the mat.
mobility and relaxing tension in 4. Allow your head to be heavy
the chest and spine.
and make sure that your ear
touches the floor. Allow your
weight to rest on your right
shoulder and ear.
5. Extend your right fingertips
to the left edge of the mat and
let your palm release down to
the mat. Leave your left palm
anchored down to the mat with
your elbow flexed.
6. Hold for 5 deep breaths.
7. To exit the pose, root down
with left palm and inhale to lift
the right side body off the mat.
Lift right fingertips up to ceiling
and open body back to the
right side of the room. Exhale
 to release onto hands and
knees.
8. Repeat on left side.

COOLDOWN

Group 1
Apolinar, Princess Jane
Datu, Angel
David, Aaron
Dayrit, Gretel Anne
Embuido, Judy
Guanlao, Leslee Mae