DE LA SALLE LIPA

Sports Development Office

College Basketball Women

WORK-OUT FROM HOME (WoFH)
SELF - MONITORING AND ASESSMENT FORM

ATHLETE’S NAME: TOTAL POINTS:

Inclusive Dates: October 20 to 24, 2020
REMARKS SELF
A- -ASSESSMENT REASON/S FOR NOT
DATE TASKS accomplished ACCOMPLISHING
PA - partially A – 2 points THE TASKS
PA – 1 point
accomplished NA – 0 point
NA - not

accomplished
Warm Up and Stretching
October 20, 1. Breathing Exercises
2020 for One (1) Minute
(Tuesday) 2. Static Stretching
3. Warm Up Exercises
4. Dynamic Stretching
Main Tasks
1. Cardiovascular
Endurance Exercises
 Tuck Jumps
Burpee
2. Strength and Power
Exercises including
Weights Training
a. Upper Body
 Plank Ups
 Close Grip Push Up
b. Lower Body
 Squat
 Walking Toe Touches
c. Core
 Bicycle Crunch
 Windshield Wiper
Cool Down
1. Stretching
Breathing Exercises
for One (1) Minute
Warm Up and Stretching
October 21, 1.Breathing Exercises for
2020 One (1) Minute
(Wednesday) 2.Static Stretching
2. Warm Up Exercises
(jog in place)
4.Dynamic Stretching
Main Tasks
3. Cardiovascular
Endurance Exercises
 Tuck Jumps
  Burpee
3. Plyometric Exercises
 Split Squat Jump
 Single Leg Hop
4. Footwork Exercises
One Step, Side Step,
Centipede, Back and
Forth
Cool Down
3. Stretching
4. Breathing Exercises
for One (1) Minute

Warm Up and Stretching

October 22, 1.Breathing Exercises for
2020 One (1) Minute
(Thursday) 2.Static Stretching
3.Warm Up Exercises (jog
in place)
4.Dynamic Stretching
Main Tasks
1. Cardiovascular
Endurance Exercises
 Tuck Jumps
 Burpee
2. Strength and Power
Exercises including
Weights Training
a. Upper Body
 Plank Ups
 Close Grip Push Up
b. Lower Body
 Squat
 Walking Toe Touches
c. Core
 Bicycle Crunch
 Windshield Wiper
Cool Down
1.Stretching
2.Breathing Exercises for
One (1) Minute

Warm Up and Stretching

October 23, 1.Breathing Exercises for
2020 (Friday) One (1) Minute
2.Static Stretching
5. Warm Up Exercises
(jog in place)
4.Dynamic Stretching
Main Tasks
3. Cardiovascular
Endurance Exercises
 Tuck Jumps
 Burpee
5. Plyometric Exercises
 Split Squat Jump
 Single Leg Hop
6. Footwork Exercises
 One Step, Side Step,
Centipede, Back and
Forth
Cool Down
6. Stretching
7. Breathing Exercises
for One (1) Minute

Warm Up and Stretching

October 24, 1.Breathing Exercises for
2020 One (1) Minute
(Saturday) 2.Static Stretching
3.Warm Up Exercises (jog
in place)
4.Dynamic Stretching
Main Tasks
1.Cardiovascular
Endurance Exercises
 Tuck Jumps
 Burpee
2.Strength and Power
Exercises including
Weights Training
a. Upper Body
 Plank Ups
 Close Grip Push Up
b. Lower Body
 Squat
 Walking Toe Touches
c. Core
 Bicycle Crunch
 Windshield Wiper
Cool Down
1.Stretching
2.Breathing Exercises for
One (1) Minute

Prepared by: Attested by:

Signature over Printed Name of Athlete Signature over Printed Name of Parent/Guardian