Charles Stepen M.

Lara Grade-8 Socrates

Week 1 (Saturday) Frequency Intensity Type Time Pictures

Warm - up exercises 2 times a week Light to Moderate Dynamic Stretching 10 – 12 minutes

(Flexibility)

(Muscular Endurance and 1 time a week Moderate to vigorous Barbel Exercise 2 - 3 sets of 8 repetitions
Strength)

Agility 2 times a week Moderate to vigorous Dribbling 2 - 3 sets of 8 - 10 repetitions

Cardiovascular 2 times a week Moderate to vigorous jumping jacks 2 - 3 sets of 8 - 10 repetitions

Endurance

Cool - down Exercises 2 times a week Light Static Stretching 3 - 5 minutes

Client: 1 (17 year old Senior High Student)

Charles Stepen M. Lara Grade-8 Socrates

Week 2 Sunday Frequency Intensity Type Time Pictures

Warm - up exercises 2 times a week Light to Moderate Dynamic Stretching 5 - 7 minutes

(Flexibility)

(Muscular Endurance and 2 times a week Moderate to vigorous push - ups 2 - 3 sets of 8 repetitions
Strength)

Agility 1 time a week Moderate to vigorous Dot Drills 2 - 3 sets of 8 - 10 repetitions

Cardiovascular 2 times a week Moderate to vigorous Tread Mill 2 - 3 sets of 8 - 10 repetitions

Endurance

Cool - down Exercises 2 times a week Light Static Stretching 3 - 5 minutes

Charles Stepen M. Lara Grade-8 Socrates

Week 3 Frequency Intensity Type Time Pictures

Warm - up exercises 2 times a week Light to Moderate Dynamic Stretching 5 - 7 minutes

(Flexibility)

(Muscular Endurance and 2 times a week Moderate to vigorous Modified Push-Ups 2 - 3 sets of 8 repetitions
Strength)

Agility 2 times a week Moderate to vigorous Lateral jump with agility 2 - 3 sets of 8 - 10 repetitions
ladder

Cardiovascular 2 times a week Moderate to vigorous jumping jacks 2 - 3 sets of 8 - 10 repetitions

Endurance

Cool - down Exercises 2 times a week Light Static Stretching 3 - 5 minutes

Charles Stepen M. Lara Grade-8 Socrates

Week 4 Frequency Intensity Type Time Pictures

Warm - up exercises 2 times a week Light to Moderate Warm-up Stretching 5 - 7 minutes

(Flexibility)

(Muscular Endurance and 2 times a week Moderate to vigorous push - ups 2 - 3 sets of 8 repetitions
Strength)

Agility 2 times a week Moderate to vigorous Shuttle runs 2 - 3 sets of 8 - 10

repetitions

Cardiovascular 2 times a week Moderate to vigorous Rowing Machine 5 - 7 minutes

Endurance

Cool - down Exercises 2 times a week Light Static Stretching 3 - 5 minutes

Charles Stepen M. Lara Grade-8 Socrates

Week 5 Frequency Intensity Type Time Pictures

Warm - up exercises 2 times a week Light to Moderate Dynamic Stretching 5 - 7 minutes

(Flexibility)

(Muscular Endurance and 2 times a week Moderate to vigorous push - ups 2 - 3 sets of 8 repetitions
Strength)

Agility 2 times a week Moderate to vigorous Plyometric Agility Drill 2 - 3 sets of 8 - 10 repetitions

Cardiovascular 2 times a week Moderate to vigorous jumping jacks 2 - 3 sets of 8 - 10 repetitions

Endurance
Charles Stepen M. Lara Grade-8 Socrates

Cool - down Exercises 2 times a week Light Static Stretching 3 - 5 minutes

Week 6 Frequency Intensity Type Time Pictures

Warm - up exercises 2 times a week Light to Moderate Dynamic Stretching 5 - 7 minutes

(Flexibility)

(Muscular Endurance and 2 times a week Moderate to vigorous push - ups 2 - 3 sets of 8 repetitions
Strength)

Agility 2 times a week Moderate to vigorous Front Back Jacks 2 - 3 sets of 8 - 10 repetitions

Cardiovascular 2 times a week Moderate to vigorous Ping-pong 2 - 3 sets of 8 - 10 repetitions

Endurance
Charles Stepen M. Lara Grade-8 Socrates

Cool - down Exercises 2 times a week Light Static Stretching 3 - 5 minutes

Week 7 Frequency Intensity Type Time Pictures

Warm - up exercises 3 - 4 times a week Light to Moderate Dynamic Stretching 5 - 7 minutes

(Flexibility)

(Muscular Endurance and 3 - 4 times a week Moderate to vigorous push - ups 2 - 3 sets of 8 repetitions
Strength)

Agility 3 - 4 times a week Moderate to vigorous Drills 2 - 3 sets of 8 - 10 repetitions

Charles Stepen M. Lara Grade-8 Socrates

Cardiovascular 3 - 4 times a week Moderate to vigorous jumping jacks 2 - 3 sets of 8 - 10 repetitions

Endurance

Cool - down Exercises 3 - 4 times a week Light Static Stretching 3 - 5 minutes

Week 8 Frequency Intensity Type Time Pictures

Warm - up exercises 3 - 4 times a week Light to Moderate Dynamic Stretching 5 - 7 minutes

(Flexibility)

(Muscular Endurance and 3 - 4 times a week Moderate to vigorous push - ups 2 - 3 sets of 8 repetitions
Strength)

3 - 4 times a week Moderate to vigorous Barbell pushing 2 - 3 sets of 8 - 10 repetitions

Charles Stepen M. Lara Grade-8 Socrates

Cardiovascular 3 - 4 times a week Moderate to vigorous jumping jacks 2 - 3 sets of 8 - 10 repetitions

Endurance

Agility 2 - 3 times a week Moderate to vigorous 5 - 7 minutes

Week 9 Frequency Intensity Type Time Pictures

Warm - up exercises 2 times a week Light to Moderate Dynamic Stretching 5 - 7 minutes

(Flexibility)

(Muscular Endurance and 2 times a week Moderate to vigorous push - ups 2 - 3 sets of 8 repetitions
Strength)

Abdominal 2 times a week Moderate to vigorous sit - ups 2 - 3 sets of 8 - 10 repetitions

Charles Stepen M. Lara Grade-8 Socrates

Cardiovascular 2 times a week Moderate to vigorous jumping jacks 2 - 3 sets of 8 - 10 repetitions

Endurance

Agility 2 - 3 times a week Moderate to vigorous Stationary Cycling 5 - 7 minutes

Cool - down Exercises 2 times a week Light Static Stretching 3 - 5 minutes

Week 10 Frequency Intensity Type Time Pictures

Warm - up exercises 3 - 4 times a week Light to Moderate Dynamic Stretching 5 - 7 minutes

(Flexibility)

(Muscular Endurance and times a week Moderate to vigorous push - ups 2 - 3 sets of 8 repetitions
Strength)
Charles Stepen M. Lara Grade-8 Socrates

Agility 2 times a week Moderate to vigorous sit - ups 2 - 3 sets of 8 - 10 repetitions

Cardiovascular 2 times a week Moderate to vigorous jumping ropes 2 - 3 sets of 8 - 10 repetitions

Endurance

Cool - down Exercises 2times a week Light Static Stretching 3 - 5 minutes

Week 11 Frequency Intensity Type Time Pictures

Warm - up exercises 2 times a week Light to Moderate Dynamic Stretching 5 - 7 minutes

(Flexibility)

(Muscular Endurance and 2 times a week Moderate to vigorous Squat out / hop in. 2 - 3 sets of 8 repetitions
Strength)
Charles Stepen M. Lara Grade-8 Socrates

Agility 2 times a week Moderate to vigorous sit - ups 2 - 3 sets of 8 - 10 repetitions

Cardiovascular 2 times a week Moderate to vigorous jogging 2 - 3 sets of 8 - 10 repetitions

Endurance

Cool - down Exercises 2 times a week Light Static Stretching 3 - 5 minutes

Week 12 Frequency Intensity Type Time Pictures

Warm - up exercises 2 times a week Light to Moderate Dynamic Stretching 5 - 7 minutes

(Flexibility)
Charles Stepen M. Lara Grade-8 Socrates

(Muscular Endurance and 2 times a week Moderate to vigorous push - ups 2 - 3 sets of 8 repetitions
Strength)

Agility 2 times a week Moderate to vigorous 2 - 3 sets of 8 - 10 repetitions

Cardiovascular 2 times a week Moderate to vigorous Tread mill exercise 2 - 3 sets of 8 - 10 repetitions
Endurance

Cool - down Exercises 2 times a week Light Static Stretching 3 - 5 minutes