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 6 to 10, 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 6, 1. Breathing Exercises
2020 for One (1) Minute
(Tuesday) 2. Static Stretching
3. Warm Up Exercises
(jog in place)
4.Dynamic Stretching
Main Tasks
1. Cardiovascular
Endurance Exercises
 Jumping Jacks
 High Knees
2. Strength and Power
Exercises including
Weights Training
a. Upper Body
 Regular Push Ups
 Tricep Dip
Equipment Needed:
Chair or bench
b. Lower Body
 Squat
 Skaters
c. Core
 Regular Planks
 Side Planks R/L
Cool Down
1. Stretching
2. Breathing Exercises
for One (1) Minute

Warm Up and Stretching

October 7, 1.Breathing Exercises for
2020 One (1) Minute
(Wednesday) 2.Static Stretching
3. Warm Up Exercises
(jog in place)
4.Dynamic Stretching
 Main Tasks
1.Cardiovascular
Endurance Exercises
 Jumping Jacks
High Knees
3. Plyometric Exercises
 Squat Jump
 Single Leg Hop
4. Footwork Exercises
One Step, Side Step,
Crossover

Warm Up and Stretching

October 8, 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
 Jumping Jacks
 High Knees
2. Strength and Power
Exercises including
Weights Training
d. Upper Body
 Regular Push Ups
 Tricep Dip
Equipment Needed:
Chair or bench
e. Lower Body
 Squat
 Skaters
f. Core
 Regular Planks
 Side Planks R/L
Cool Down
1.Stretching
2.Breathing Exercises for
One (1) Minute

Warm Up and Stretching

October 9, 1.Breathing Exercises for
2020 (Friday) One (1) Minute
2.Static Stretching
3.Warm Up Exercises (jog
in place)
Dynamic Stretching
Main Tasks
1.Cardiovascular
Endurance Exercises
 Jumping Jacks
High Knees
Plyometric Exercises
 Squat Jump
 Single Leg Hop
 Footwork Exercises
One Step, Side Step,
Crossover
Flexibility Exercises (on
Stretching)
 Arm-Cross Shoulder
Stretch
 Triceps Stretch
 Shoulder Squeeze
 Standing Squad Stretch
 Hamstring Stretch

Warm Up and Stretching

October 10, 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
 Jumping Jacks
 High Knees
2.Strength and Power
Exercises including
Weights Training
g. Upper Body
 Regular Push Ups
 Tricep Dip
Equipment Needed:
Chair or bench
h. Lower Body
 Squat
 Skaters
i. Core
 Regular Planks
 Side Planks R/L
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