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    Session Plan

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    api-283083678
    This document provides an exercise plan that includes a 20 minute core and arm workout session with 4 exercises done in sets of 3. It outlines the warm up activities, exercises, coaching tips, equipment needed, and cool down activities. The session is divided into intervals of work for 40 seconds followed by 20 seconds of rest and includes exercises like jumping jacks, bridges, frog jumps, and planks.

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    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd

    Session Plan

    Uploaded by

    api-283083678
    126 views1 page
    This document provides an exercise plan that includes a 20 minute core and arm workout session with 4 exercises done in sets of 3. It outlines the warm up activities, exercises, coaching tips, equipment needed, and cool down activities. The session is divided into intervals of work for 40 seconds followed by 20 seconds of rest and includes exercises like jumping jacks, bridges, frog jumps, and planks.

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    session plan

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    This document provides an exercise plan that includes a 20 minute core and arm workout session with 4 exercises done in sets of 3. It outlines the warm up activities, exercises, coaching tips, equipment needed, and cool down activities. The session is divided into intervals of work for 40 seconds followed by 20 seconds of rest and includes exercises like jumping jacks, bridges, frog jumps, and planks.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    126 views1 page

    Session Plan

    Uploaded by

    api-283083678
    This document provides an exercise plan that includes a 20 minute core and arm workout session with 4 exercises done in sets of 3. It outlines the warm up activities, exercises, coaching tips, equipment needed, and cool down activities. The session is divided into intervals of work for 40 seconds followed by 20 seconds of rest and includes exercises like jumping jacks, bridges, frog jumps, and planks.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
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    Methods Exercise Plan

    Date: 4/9/14

    Introduction

    Venue: Fitzone

    Core and Arm Workout


    4 exercises/ 3 sets

    Duration: 20 minutes

    Time: 40 on 20 off

    Warm-up activities:

    Session: Start : 1st 15:00 2nd 11:00 3rd 7:00-HR check /6:00 last
    set

    19:00
    Jumping jacks
    High knees
    Airplanes(cuffs and sides)
    Torso Twists
    17:00
    30 seconds
    Bridges
    Coaching
    tips/questions/challenges:
    16:30
    Form
    Breathing
    Pacing
    Neutral-Up dog (toes back)

    Australian Sports Commission 2006

    Frog Jumps
    -Bottom
    -Middle
    -Top
    Make sure they keep core engaged/plank(no arched back or
    pointy butt
    Laying Toe Touch
    -High
    -Middle
    -Low
    Core engaged/ lead with chest/ low is a slight bounce
    Alt. Plank Flies
    -Side to side
    Core engaged/controlled/arm and leg together/ no sinking in
    plank for side plank
    Down Dog Push-ups
    look at toes/elbows out/on tippy toes

    Equipment needed:
    mats

    Cool-down activities:
    Airplanes
    Chest stretch (palms out)
    -Circular motions
    Back stretch (palms out)
    -Circular motions
    Arm stretch
    -Across chest
    -Behind head
    Pigeon Stretch
    -Ea. Side
    Upward dog
    Downward dog

    Class management/energisers:
    Encourage specific things as
    well as correct specifics

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