Christian Doson V.

Estillore

BSCS-101

Physical Education

A. Warm-ups for the leg’s muscles

1. Sleeping toe touches- Sleeping toe touches are an

exercise where you lie down on your back with your legs
pointed in the air. To do the exercise you then crunch your
upper body upward to reach for your feet. Sleeping toe
touches are typically done to grow and strengthen your abs.
For other fitness goals, there are many better exercise
options.
2. Achilles Tendon Stretches- An effective exercise for
strengthening muscles, improving your balance and boosting
your cardiovascular health.
3. Calf Stretch- This stretching exercise is hard to do for
beginners who have never stretched their calves that way.
You must insist on feeling the calf muscle stretching, do not
just perform the motion.
4. Sprinter- Raise one arm up and lift the opposite foot up at
the same time so that your knee comes up to the same
height as your hips. Quickly hop from one foot to the other
 and at the same time swing your front arm back and the
other arm forwards and up.
5. Standing Leg Stretches- Standing leg stretching pose is a
basic partial inversion that boosts circulation to the brain
while increasing flexibility.
6. Side Stretch- The side leg stretch is great for people who
suffer from knee pain, as well as those who prefer reclining
to standing up.
7. Leg Crossover- The figure 4 stretch is used to mobilize the
hip joint and stretch the hip muscles, like the glutes and
piriformis. Since tight hips can cause back stiffness, this
stretch can also be used to prevent and relieve back pains.
This is a good stretch to do before and after squats and
lunges because the glutes are used heavily in those
exercises.

B. Warm-ups for the Abdominal Muscles

1. Bicycle Pumps- It is a no-equipment, beginner-level ab

exercise that you can do at home, at the gym, and even
on-the-go while traveling. It's done while lying on the
ground on your back, and it involves twisting from side to
side.
 2. Abdominal Curls- An abdominal crunch is an exercise to
strengthen the abdomen by contracting it to flex your
spine and pull your torso off the floor. To perform an
abdominal crunch lie flat on the floor with your knees bent
so that the soles of your feet are flat on the floor.

3. Curl-down 45-Degree Angle- The reverse crunch is an

intermediate level variation of the popular abdominal
crunch exercise. Your upper body remains on the mat as
you contract your abs to draw your legs towards your
chest. It exercises the full length of the rectus abdominis
muscle (the six-pack muscle), getting to the deep lower
abs.

C. Warm-ups for the Torso and Shoulders

1. Side Stretch- The side stretch exercise stretches and

strengthens the intercostal muscles. These are the muscles
between the ribs. They help support the ribs.
2. Shoulder Stretch- The Shoulder Stretch is a simple
flexibility test to determine if the hands can be brought
together behind the back.