PATHFit 2 Final Requirement

Fitness Exercise Program

Name: Jeanly Famat Patatag Course and Yr.: BSED-FILIPINO 1-4

BMI: 20.44 - Normal Current Weight in KG: 46 kg

Current Height in FT: 5’0”

Fitness Goal: To grow glutes from 33 inches to 35 inches.

WEEK 1 – MAY 8-12, 2023

Exercise Repetition Set(s) Rest per Set Time
WARM UP EXERCISES
Jog in Place 20 reps 1 set 0 40 seconds

Basic Bounce 10 reps 1 set 0 30 seconds

Jumping Jacks 10 reps 2 sets 5 secs rest 10 seconds

EXERCISE PROPER – GLUTE

Banded Side Step 10 reps 2 sets 30 seconds

Monday
Single-Leg Deadlift 10 reps 2 sets 30 seconds
Tuesday

Butt kickback 10 reps 2 sets 30 seconds

Back Squats 10 reps 3 sets 10 seconds

Thursday
Glute Bridge 10 reps 3 sets 10 seconds
Friday

Banded Squats 10 reps 3 sets 10 seconds

COOL DOWN

Forward Fold 10 reps 1 30 seconds Monday

Tuesday
Extended Child’s 10 reps 1 30 seconds
 Pose
Seated Hamstring
10 reps per leg 1 30 seconds Thursday
Stretch
Friday

PATHFit 2 Final Requirement

Fitness Exercise Program
Name: Jeanly F. Patatag Course and Yr.: BSED-FILIPINO 1-4

BMI: 20.44 - NORMAL Current Weight in KG: 46 kg

Current Height in FT: 5’0”

Fitness Goal: To grow glutes from 33 inches to 30 inches.

WEEK 2 - MAY 15-20, 2023

Exercise Repetition Set(s) Rest per Set Time
WARM UP EXERCISES
Jog in Place 20 reps 1 set 0 40 seconds

Basic Bounce 10 reps 1 set 0 30 seconds

Jumping Jacks 10 reps 2 sets 5 secs rest 0 seconds

EXERCISE PROPER – GLUTES

Step Up 12 reps 2 sets 30 seconds

Monday
Glute Bridge 12 reps 2 sets 30 seconds
Tuesday
Butt kickback 12 reps 2 sets 30 seconds

EXERCISE PROPER – GLUTES

Back Squats 12 reps 3 sets 15 seconds

Bridge Leg Thursday
12 reps per leg 3 sets 15 seconds
Extension Friday
Banded Squats 12 reps 3 sets 15 seconds
 COOL DOWN
Forward Fold 10 reps 1 30 seconds Monday
Extended Child’s Tuesday
10 reps 1 30 seconds
Pose
Thursday
Seated Hamstring
10 reps per leg 1 30 seconds Friday
Stretch

Fitness Goal: To grow glutes from 33 inches to 35 inches.

WEEK 3 – MAY 8-12, 2023

Exercise Repetition Set(s) Rest per Set Time
WARM UP EXERCISES
Jog in Place 20 reps 1 set 0 40 seconds
Basic Bounce 10 reps 1 set 0 30 seconds
Jumping Jacks 10 reps 2 sets 5 secs rest 10 seconds
EXERCISE PROPER – GLUTE

Banded Side Step 15 reps 2 sets 30 seconds

Monday
Single-Leg Deadlift 15 reps 2 sets 30 seconds
Tuesday

Butt kickback 15 reps 2 sets 30 seconds

EXERCISE PROPER – GLUTE

Back Squats 15 reps 3 sets 10 seconds

Thursday
Glute Bridge 15 reps 3 sets 10 seconds
Friday

Banded Squats 15 reps 3 sets 10 seconds

COOL DOWN

Forward Fold 10 reps 1 30 seconds Monday

Extended Child’s
10 reps 1 30 seconds Tuesday
Pose
Thursday
Seated Hamstring Friday
10 reps per leg 1 30 seconds
Stretch

Fitness Goal: To grow glutes from 33 inches to 35 inches.

WEEK 4 - MAY 15-20, 2023

Exercise Repetition Set(s) Rest per Set Time
WARM UP EXERCISES
Jog in Place 20 reps 1 set 0 40 seconds
Basic Bounce 10 reps 1 set 0 30 seconds
Jumping Jacks 10 reps 2 sets 5 secs rest 0 seconds
EXERCISE PROPER – GLUTES
Step Up 12 reps 2 sets 10 seconds
Monday
Glute Bridge 12 reps 2 sets 10 seconds
Tuesday
Butt kickback 12 reps 2 sets 10 seconds
EXERCISE PROPER – GLUTES
Back Squats 12 reps 3 sets 10 seconds
Bridge Leg Thursday
12 reps per leg 3 sets 10 seconds
Extension Friday
Banded Squats 12 reps 3 sets 10 seconds
COOL DOWN
Forward Fold 10 reps 1 30 seconds
Monday
Extended Child’s Tuesday
10 reps 1 30 seconds
Pose Thursday
Seated Hamstring Friday
10 reps per leg 1 30 seconds
Stretch
Date Submitted:

Submitted to: Ms. Vida Margarett Gasco, LPT

PATHFit INSTRUCTOR

● Kay since beginners sila, pwede rana nga same silag exercise per day in a week. Then
progress lang sila next week.
● Ipa-adapt lang sa jd nila ang exercise para di kaayo kapoy sa ilang part
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Year & Section:

WEEK 1 Reflection on my Exercises Journey

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WEEK 2 Reflection on my Exercises Journey

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WEEK 3 Reflection on my Exercises Journey

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WEEK 4 Reflection on my Exercises Journey