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  • Modified Core Strength and Stability Test Form 1

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    Glenda Ducay Manota
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    This document contains a sample warm up routine consisting of 3 circuits of various stretching and mobility exercises. It lists the exercises, number of sets and repetitions for each sample circuit. It also includes a movement competency assessment checklist to evaluate exercises like planks, squats, lunges and push ups.

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    Modified Core Strength and Stability Test Form 1 (1)

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    This document contains a sample warm up routine consisting of 3 circuits of various stretching and mobility exercises. It lists the exercises, number of sets and repetitions for each sample circuit. It also includes a movement competency assessment checklist to evaluate exercises like planks, squats, lunges and push ups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    1 views1 page

    Modified Core Strength and Stability Test Form 1

    Uploaded by

    Glenda Ducay Manota
    This document contains a sample warm up routine consisting of 3 circuits of various stretching and mobility exercises. It lists the exercises, number of sets and repetitions for each sample circuit. It also includes a movement competency assessment checklist to evaluate exercises like planks, squats, lunges and push ups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    NAME: ___________________________ Date: _________________

    Course, Year & Section: _____________ Score: ________________

    Sample Exercises for Warm up

    SAMPLE 1 SAMPLE 2 SAMPLE 3


    Exercise Set x Rep Exercise Set x Rep Exercise Set x Rep
    1 ×5 reps per Heel elevated
    3-way ankle mobility 1x8 Leg swings 1x8 per leg
    direction ankle mobility
    Quadruped/standing 1x5 (clockwise & Leg lock hip
    3x10 sec. hold Pigeon stretch 3x10 sec. hold
    hip circles counter) bridge
    Lateral lunge with OH Reverse lunge
    1x3 1x3 Rotational squats 1x3
    reach with OH reach
    Mini-crunch on tennis 1x5 per level Bench t-spine
    Wall slides 1x5
    ball then slide down extensions
    Spiderman
    Quad t-spine rotation 1x5 per side Plank t-rolls 1x5 per side 1x3 per side
    stretch

    Movement Competency Assessment

    Exercise Reps / time or Remarks


    Front plank
    Side plank
    Hip bridge
    Squat
    Lunge and twist
    Push up
    Bend and pull
    Single leg squat

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