FLEXIBILITY EXERCISE PROGRAM

Program Proponents: Eralisa Alaan

Diane Marie Jamisola
Meryl Jeams Samson
Joana Torillo
Program Description:
This program aims to improved efficiency in completing daily activities, have better
posture and reduced risk of physical injury (e.g. sports activities)

Program Rationale:
This program is for the youth and those who are involve in athletic activities.

Program Objectives:
1. To improve efficiency in completing activities of daily living (bending, reaching and
squatting)
2. To have better posture
3. To reduced risk of injury

Program Timetable of Activities:

Venue: Body Shot Gym
Time: Every Morning (10 to 20 minutes per session)
7:00 AM – 8:10 AM
October 21 – November 6, 2019

DAY 1 DAY 2 DAY 3

WEEK 1 Hamstrings, Triceps, Wrists, Double Hip

(October 21 – 23, Alternative Quadriceps, Side Leg Rotation, Single Hip
2019) Hamstrings, Calves Raise Rotation, Shoulder
 Rotation, Neck
Rotation

(4 per side) (4 per side) (4 per side)

WEEK 2 Hamstrings, Triceps, Wrists, Double Hip

(October 28 – 30, Alternative Quadriceps, Side Leg Rotation, Single Hip
2019) Hamstrings, Calves Raise Rotation, Shoulder
Rotation, Neck
Rotation

(6 per side) (6 per side) (6 per side)

WEEK 3 Hamstrings, Triceps, Wrists, Double Hip

(November 4 – 6, Alternative Quadriceps, Side Leg Rotation, Single Hip
2019) Hamstrings, Calves Raise Rotation, Shoulder
Rotation, Neck
Rotation

(8 per side) (8 per side) (8 per side)

Program Goal:
At least 80% of the Flexibility Exercise Program will be achieved.

Program Proponents Signatures:

PROPONENTS SIGNATURE

Eralisa Alaan
Diane Marie Jamisola
Meryl Jeams E. Samson
Joana Torillo

Submitted to:
MS. CLAIRE PACATANG
PE Instructor