GROUP 3

CATILOC, ALEX

DELAS PEÑAS, JELO

ENRIQUEZ, MYKA

FABROUS, ROCHEL

GUMAHAD, JANICE

WARM UP EXERCISES

1.Bodyweight squats help warm up

the glutes and hip flexor muscles, the
quadriceps, abs, calves, and
hamstrings. Bodyweight squats are an
excellent warm-up if you plan to do any
loaded squats during your workout.
Squats are a compound full-body
movement, and they help warm up
multiple muscles at a time and prep your CNS.

2.The bird dog exercise is an excellent

warm-up exercise for your abs and lower
back. This movement activates your core
muscles that support your spine in
preparation for your workout. Your glutes and
hip flexors will also benefit from this
movement.

3.Banded row exercise

movements performed at the
back of your body are sometimes
hard to feel correctly. The mind-
muscle connection is vital for
results and proper form.
Performing a banded row will help
 activate your back muscles. Banded rows also warm up your
shoulder joints and shoulder blades.

4.Wall angels are a dynamic warm-up

exercise for your spine, upper back muscles,
and joints. This active stretch can also help
relieve achy and tight neck muscles. Wall
angels challenge your thoracic spine and
shoulder mobility. This movement is perfect if
your workout contains squats, overhead
presses, or other exercises that rely on your
thoracic spine mobility

5.Knee Lifts to do knee lifts, stand tall and

bring up alternate knees to touch the opposite
hand. Keep your abs tight and back straight.
Keep a slight bend in the supporting leg.

Exercises

1.Push-ups: This exercise works the

chest, shoulders, and triceps. Start in a
plank position with your hands
shoulder-width apart and your body in a
straight line. Lower your body down
until your chest touches the ground,
then push yourself back up to the
starting position. Repeat for the
desired number of repetitions.
 2.Squats are a great exercise for the lower body, including the
quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width
apart and your toes pointing slightly outward. Lower your body down as if
you were sitting back into a chair, keeping your back straight and your
knees behind your toes. Push yourself back up to the starting position
and repeat.

3.Lunges are another excellent exercise for

the lower body. Start by standing with
your feet together and your hands on your
hips. Step forward with one leg and lower
your body down until both knees are bent at
a 90-degree angle. Push yourself back up to
the starting position and repeat with the
other leg. You can also do lunges in
different directions, such as sideways or
backwards.

4.The plank is a core exercise that works

the abs, back, and shoulders. Start in a
push-up position, but instead of lowering
your body down, hold yourself up in a
straight line for the desired amount of
time. Make sure to keep your core engaged
and your body in a straight line.

5.Bicycle crunches are a great exercise for

the abs. Lie on your back with your
hands behind your head and your knees
bent. Lift your shoulders off the ground and
bring your right elbow towards your left
knee while straightening your right leg.
Then, bring your left elbow towards your
right knee while straightening your left leg.
Repeat this movement in a cycling
motion for the desired number of
repetitions.
Cool-down Exercises

1. Standing Hamstring Stretch

Stand with your feet hip-width apart. Step one

foot forward and
keep the back
leg straight.
Hinge at the
hips and lean forward, reaching towards the
toes of the front foot. Feel the stretch in the
back of the thigh (hamstring) of the straight
leg. Hold for 30 – 60 seconds on each leg.
This helps to release tension in the
hamstrings after a workout.

2. Chest and Shoulder Stretch

Clasp your hands together behind your back. Straighten your arms and lift
them up towards the ceiling. Squeeze your shoulder blades together and feel
the stretch in the chest and front of the shoulders. Hold for 30 - 45 seconds.
This stretch is beneficial for relaxing the muscles that are often engaged
during upper body exercises.

3. Hip Flexor Stretch

Kneel on one knee with the other foot flat

on the floor in front of you. Keep your back
straight and push your hips forward until
you feel a stretch in the front of the hip of
the kneeling leg. Hold for 30 – 60 seconds
on each side. This exercise is important for
loosening up the hip flexors which can get
tight during activities like running or
cycling.

4. Wrist and Forearm Stretch

 Extend one arm straight out in front of you with your palm facing down. Use
the other hand to gently pull the fingers of the extended hand back towards
your body. You'll feel the stretch in the wrist and forearm. Hold for 20 - 30
seconds on each hand. This helps to relieve stress on the wrists and
forearms, especially if you've been doing exercises that involve gripping or
weight-bearing on the hands.

5. Ankle Circles

Sit on the floor with your legs extended in front

of you. Liift one foot off the ground and rotate
your ankle in a circular motion. Do 10 - 15
circles clockwise and then 10 - 15 circles
counterclockwise. Repeat with the other ankle.
This simple movement helps to increase blood
flow and flexibility in the ankles.