Namuag, Kimverly F.

BSN-2B

SHATONG’s TRAINING MATRIX

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Breathing Shoulder Hip Flexion Half Knee Foot Arms Neck
Exercise Rotation Bending Rotation Circling Flexion
The The The players The The The The
players players must stand players players players players
must must raise up straight. must stand must raise should must rest
inhale their arm Lift the right with hands the foot stand with their arms
slowly and so the leg off the on hips about 20 their feet alongside
deeply elbow is at floor; bend and feet inches off shoulder- the body
through shoulder to create a wide apart. the floor. width apart and
the nose height. 90-degree At the Then with and extend engage the
and keep The front angle at the same time, the arms core
the of the hip. Hold for lean the upward, parallel to muscles to
shoulder hand will 5 seconds, trunk rotate the the floor. stabilize
relaxed. be facing then slowly sideways foot to the Circle arms spine.
Exhale the lower the over the left and forward Draw
slowly ground. leg. They right leg then back using small shoulder
through Rotate the must repeat which to the controlled blades
the mouth. shoulder to 5 times, should be right. Hold motions, back and
As the bring the then change kept for 10 gradually down.
players arm and legs. straight at seconds making the Slowly
blow air weight up all times. then circles draw the
out, they so the (Do not return to bigger until chin in
should hand is bend over starting feel a toward the
purse lips raised the right position. stretch in chest. Hold
slightly but toward the leg, but Repeat 20 the triceps. for 15-30
keep the ceiling. rather to times for Reverse seconds.
jaw Slowly the side, each leg. the Do 2-4
relaxed. It return to using direction of repetitions.
must be the oblique) the circles
done for starting after about
several position 10
minutes. and repeat seconds.
before
changing
sides. Do
2-3 sets of
12
repetitions
on each
arm.