From Jordan's PE Guide resources doc: training buckets, his YouTube playlists, periodization and programming. Tap a heading.

Physical Education Guide

:Assessment in Physical Education

Videos of Exercises: YouTube ↗

Breathing


Breathing
Diaphragmatic	Ujilah	Lions	Vowels	Animals
Focused	Rhythmic	360 core	Double I or E	Box
Nostril Breathing	Humming	Bubbles	Birthday Cake	Foggy Mirror
Mobility (Stretch)
[cross leg reach](YouTube ↗	[Butterfly Stretch ](YouTube ↗	[#4 Stretch](YouTube ↗	[Straddle ](YouTube ↗	Bear
[#4 Stretch](YouTube ↗	[Supine Hamstring Stretch](YouTube ↗	Happy Baby	Supine Knee to Chest	Supine Leg Cradle
OH Shoulder Stretch	thread needle	Hands Interlaced Behind Back	Wrist Stretch	[Seated Figure 4 Stretch](YouTube ↗
Seated T-Spine Rotation	Kneeling Toe Tuck	Collapsed Kneeling Toe Point Rock	Hip Rock	Downward Dog
Standing Calf	Standing Ankle Mob	9/90 Hip ER/IR	Spiderman	Adductor Rock
V-Stance Rotation& Reach	Quad Stretch	Wall Hamstring	Wall Glute/Rotator	Wall Straddle
½ Kneel Wall Pec	Wall Lat Stretch	½ Kneeling Hip Flexor	Posterior Hip Rock	Toe Touch Progression
Head/Neck Nods/Rotations	Yoga Table	Egg Rolls	Child's Pose	½ Kneeling Hamstring
Strength/ Mobility/Stability Yoga Postures (Balance, Isometric & Dynamic Strength)
Mountain	Forward Fold	Half Lift	Plank	Chaturanga
Cobra	Downward Dog	Lizard	Sunbird	Forearm Plank
Warrior 1	Warrior 2	Warrior 3	Crescent Warrior	Reverse Warrior 2
Horse/Goddess	Pyramid	Frog	Chair	Tree
Dancer	Half Moon	Twisted Half Moon	Side Angle	Cat/Cow
Child's Pose	Butterfly	Seated Fold	Straddle	# 4
Table Top	Reverse Table	Fish Pose	Side Plank	Fire Logs
Straddle	Figure 4	Supine Hamstring	Supine Hip Opener	Happy Baby
Bridge	One Leg Bridge	Corpse Pose	Fetal
Stability/Motor Control/Activation
Supine Floor Slide	Seated Wall Slide	Pressing Progressions	Supine Banded Hip Flexion	Straight Arm Plank Slider Hip Flexion
½ Kneeling Hip Flexion Hold	Wall Drills & Sled Push	Skip/Sprint Progressions	Supported Leg Lower	Unsupported Leg Lower
Weighted OH Reaching Leg Lower	SLDL Patterning	All 4’s Hip Extension on ELbows	All 4’s Hip Extension on Hands	Opposite Arm & Leg Reach
6 Point Bear Crawl	Bear Crawl	Lateral Bear Crawl	Quadruped Flexion/Ex	Diaphragmatic Breathing
Supine Hip Adduction	Hip Lift on Elbows	Band Pull Apart Series	Bench Hip Lift	Cook Hip Lift w/ Arms OH
Cook Hip Lift	Scap Push Up	Mini Band Circuit	Pushup Hold	Pushup Taps
Draw In	Shoulder Y,T,W,L	Side Bent Leg Abduction	Standing External Rotation	Side Lying External Rotation
Standing Hip Flexion	Supine Bent Leg Abduction	Tall Kneeling Front Raise	Tall Kneeling Empty/Full Can
(Dynamic Movement) Dance
YMCA	Hokey Pokey	Macarena	Student LedFreeze Dance	Wobble(clean)
Cha Cha Slide	Line Dance	Chicken Dance	Cupid Shuffle	Teacher Led
Dynamic Stretching Movement Preparation Warmup
Knee to Chest	Leg Cradle	Heel to Butt	Reaching SLDL	High Knee March
Pogo Bounce	Linear Skip	Lateral Skip	Shuffle	Lateral March
Lateral Pogo	Lateral Carioca	Split Squat	Lateral Squat	Inchworms
Crossover Skip	Backpedal to Stop	Backward Run	Touch Touch to Squat	MB Squat Pressout
MB Forward Lunge	MB Touch Touch to Squat	MB Hip Hinge	MB Reverse Lunge	MB Lateral Lunge
MB Eccentric Squat Press Out	MB Reaching SLDL	Inchworm to Pushup	Lateral Crawl	Lateral Craw to Pushup
Alternating Hip Flexion	Buttkicks	Heel to Butt with Lean	Heel to Butt	High Knee Skip
High Knee Run	Backward Skip	Knee to Chest with Lunge	OH Back Lunge with Hamstring	Spiderman Crawl
Straight Leg Skip	Straight Leg Walk	Bear Crawl Box	Carioca with High Knee	Cross Behind Skip
Cross In Front Skip	Jump Rope	Dot Drills	Line Drills	Box/Triangle
Ladder Drills
In-In-Out-Out	1-2-Stick	Cross in Front	Cross Behind	Scissors
1 leg lateral hops	1,2,3 In	Crossover and Stick	Crossover	Hip Switch
Hop Scotch	Shuffle wide and Stick	Shuffle quick and Stick	Lateral Scissors	Snake
Turn Out	Two in Two Out	Linear scissors	Hopping	Quick feet
Medicine Ball Throws
Standing side toss	Standing side toss with step	Standing side toss with step and kick	Standing overhead throw	Standing overhead throw and step
Standing chest pass	Staggered overhead throw	Split stance chest pass	Shot Put	Overhead slam
Rotational overhead slam	Half kneeling side toss	1 leg overhead throw	½ Kneeling OH Dribble
Plyometrics 3-5 reps
Linear hop	Lateral hop	Medial hop	Horizontal jump	Vertical jump
Jump Squat	Lateral Jump	Box Jump	Depth Jump	Box Push Off
1 leg box hop	1 leg hurdle hop	1 leg hurdle hop with mini bounce	1 leg hurdle hop with stick	1 leg lateral and medial hurdle hop continuous
1 leg lateral and medial hurdle hop with stick	1 leg medial lateral box hop	Hurdle jump continuous	Hurdle jump with bounce	Hurdle jump with stick
Lateral bound 45 degree continuous	Lateral bounce 45 degree with hop	Lateral bound 45 degree	Power Skip	Tuck Jump
Speed

1-2 stick	1-2 stick with band	5-10-5 drill	10 yard starts	Ball drop sprints
Band resisted runs	Crossover continuous	Crossover to sprint	crossover	Knee to hand drill
l-drill	Lateral ball drop sprints	Lateral bound continuous	Lead foot lateral sprints	Lean fall run
OH ball sprints	Partner chase sprints	Shuffle quick	Superband shuffle	Flying 10 yd Sprint
Kickboxing
1-L Jab	2- R Cross	3-L Uppercut	4- R Hook	Punches
A-R Front Kick	B-L Front Kick	C-R Sd Kick	D-L Sidekick	Kicks
Dance
YMCA	Hokey Pokey	Macarena	Student LedFreeze Dance	Wobble(clean)
Cha Cha Slide	Jump on it	Chicken Dance	Cupid Shuffle	Teacher Led
[DanceCurriculum_5-12.pdf](drive.google.com/file/d/1EtsbNS3uyrdznx2 ↗
Fun and Adventurous Thematic Games with a Narrative, Cooperative Games
Animals“I see I see”	Gone Fishing	Hiking Trip	Adventure	Beach Day
Pirate Ship	Astronauts	Orienteering	Museum	Theme Park
Builders and bulldozers	Alien Ship Relay	Loggers	Red Light Green Light	Hungry Hippos
Horse and Hay	Sharks & Minnow	Islands	8Student Led	Obstacle Course
Sport Skills
Softball[specialolympics_softball](Google Doc ↗	Soccer[Copy of Soccer Guide](Google Doc ↗ [Sports-Essentials-Football-Coaching-Guide-2021.pdf](drive.google.com/file/d/1VvuCRWOIFDE_2La ↗ [Football+Quick+Start+Guide.pdf](drive.google.com/file/d/1PZOgCN1ZP7J83hH ↗	Tennis/Pickleball[Tennis+Quick+Start+Guide.pdf](drive.google.com/file/d/1XVzpLyVROrLw-oE ↗	Basketball[Networks ](Google Doc ↗Basketball+Coaching+Guide.pdf](drive.google.com/file/d/1-yQWnDq9cDJAUX_ ↗	Lacrosse[Lacrosse](Google Doc ↗
Catching and ThrowingYarn Underhand RollWhiffle Underhand Yarn Side Arm ThrowYarn Overhand ThrowWhiffle Side ArmWhiffle OverhandGround BallGround Ball & ThrowCatching on the RunPop Fly CatchHitting a balloon with NoodleHitting a yarn ball with bat and THitting a whiffle ball with bat and TBatters and Fielders	“World Cup”-heel to toe-circles-toe taps-dribble in space-dribble in zig zag-dribble in circle-dribble in straight line-dribble fast-dribble backwards-tick tocks-scissors-cross over-drag back-toe tap turn-rainbow-drop trap-knee taps-penguin walk Dribbling in space Pass with partner with instep and trapPass on the runPass long distancePass to aimKick for height Kick for powerKick for distanceKick for aimGroup circle passKeep away in middleTreasure in the Middle2v23v34v4	Racket and poly spot flipRacket and yarn ball balanceRacket and bean bag fliRacket and bean bag catchRacket and whiffle ball balanceRacket and whiffle ball popcornRacket and ground bounceRacket and partner Balls in the middle cooperative volleyGroup cooperative volley1v1	“All Star”Networks Skills SheetDribbling drillsDribbling in space-dribble in space-dribble in zig zag-dribble in circle-dribble in straight line-dribble fast-dribble backwardsSharks and minnowsRed light, green lightBalls in the middle	Scoop and goScoop and passPass on the runLong passPass with teamShoot at targetShoot at net2v1 and target2v1 and net2v2 with two targets2v2 with two nets
Volleyball[Volleyball Quick Start Guide.pdf](drive.google.com/file/d/1ef87i6aWm1w0nAy ↗ balloonsBump with partnerBump over netBump with group circleToss, bump, set, catchUnderhand serve and catchBeach ball group circle2v2 beach ball volley3v3 beach ball volley4v4 beach ball volley Overhand servesToss, bump, set, spike	Hockey[Floor Hockey Unit Plan - Brittany R. Blaushild](brittanyrblaushild.weebly.com/floor-hock ↗ ScissorsFigure 8Puckhandle in spacePuckhandle zigzagPuckhandle straightPuckhandle circlesPass with soft touchPass in circlePass through two conesBackhand passPass to aimWrist shot to aimWrist shotSlap shot2v2 two cones2v2 with 2 goalies3v3 with 2 goalies	Bocce[Bocce+Quick+Start+Guide.pdf](drive.google.com/file/d/1oSu9u8iVXUPwyWh ↗ Underhand roll with partner Underhand roll to wallUnderhand roll to center of a circle or gymUnderhand roll to to pin Underhand roll to poly spotUnderhand roll to bocce ballGroup BocceNearest to ball gets 2 points, second closets gets 1 point.	Swimming[Swimming](Google Doc ↗ Deck warmup-neck circles-shoulder circles-scapula circles--Thoracic rotation-toe touches-straddle stretch-down dog-leg lowers-prone plank- childs pose-childs pose shoulder stretch -blow bubbles-head bobs-push and pull-cycle on back-wall kicks-one arm reach-push off supine-push off prone-kick off prone-kick off supine-lap and break x4-8-two laps and break x4-8	Winter Olympics[Winter Olympic Modified Stations](Google Doc ↗
Skill Theme Approach https://docs.google.com/document/d/1Ja15zS4i-332IcttqdB52rm0LM8IxWgd0vUx4PZWdCs/edit	Dance[DanceCurriculum_5-12.pdf](drive.google.com/file/d/1EtsbNS3uyrdznx2 ↗	Track[ATHLETICS COACHING GUIDE](media.specialolympics.org/soi/files/spor ↗	Corn hole/Kan	Summer Olympics
Handball[TEAM HANDBALL](Google Doc ↗ [Handball](www.specialolympics.org/what-we-do/sport ↗ [TEAM HANDBALL](Google Doc ↗	Badminton[Badminton](Google Doc ↗	Ultimate[Ultimate Trainer's Manual](www.hildobijl.com/UltimateTrainersManual ↗	Football[Football Skill in Adapted Physical Education](Google Doc ↗

Strength


Strength
Core
1-Arm 1-Leg Sit-up with hip lift progression	1-Arm 1-Leg Sit Up	1-Leg Box Stability Lift	Anti-Rotation Press	Body Saw
Cable chop and press	Car with plate	Dead Bug with half foam roller	Dynamic cable chop	Dynamic push/pull
Dynamic Side Plank	Feet Supported Side Plank	Kettlebell Press Out	In lIne press/pull	Plank circuit
Plank rollout	Plank row	Plank walk with pushup	Plate straight leg situp	Short lever side plank
Squat to lift	Stability ball plank with rotation	Standing anti-rotation press with shoulder flexion	Standing cable lift	Straight arm straight leg situp
Straight leg situp	Rollout progressions	Turkish getup progressions	Tall kneeling, kneeling and in line chop/lifts	Valslide rollout
Core Anti-Rotation
Beginner	Regression	Baseline	Progression	Advanced
Quadruped Draw In	Bear Plank Hold	Bear Plank Shoulder Taps	Bear Plank Reach	Bear Plank Clock
TK Anti-RotationPressout	½ Kneeling Inline Antirotation Pressout	Iso Split Squat Anti Rotation Press Out	SL AntirotationPressout	SL Antirotation Pressout w/OH Press
Straight Arm Plank	Straight Arm Clock Plank	Straight Arm Plank Tap	Straight Arm Plank Reach	Inchworm OH Fallout
TK Push Pull	½ Kneeling Push/Pull	Standing Push Pull	Dynamic Push Pull	Plyometric Push Pull
Tall Kneeling Side Plank	Side Plank	Feet Elevated Side Plank	Side Plank Row	Side Plank Press
Tall Kneeling Chop/Lift	½ Kneeling Chop/Lift	Iso Split Squat Chop/Lift	Static/Dynamic Standing Chop/Lift	Plyo Box Lift
Tall Kneeling Landmine Reach	Seated Reach	Hollow Hold	Hollow Hold with OH Reach	Weighted Hollow Hold
Core Anti-Extension
Beginner	Regression	Baseline	Progression	Advanced
Elbows Elevated Front Plank	Front Plank	Feet Elevated Plank	Body Saw	Body Saw with Adductor Squeeze
Front Plank	Ball Rollout	Ring Fallout	Wheel Rollout	Wheel Rollout with weight vest
Goblet Carry	Farmer Carry	Suitcase Carry	Bottoms Up Carry/Overhead Carry	OH Carry Lunge
Upper Body Horizontal Press
Neider press	Plate pushup	TRX Pushup	Stagger pushup	DB Bench Press
Alternating DB Press	1 Arm DB Press	Incline BB Bench
Beginner	Regression	Baseline	Progression	Advanced
Straight Arm Hold	Pushup	Hands Elevated Pushup	Pushup/Staggered FE Elevated Pushup	Weighted PushupRing/Bosu Pushup
DB Bench PressFloor Press	Alt DB Bench Press	One Arm DB Bench	Bench Press	Chain BP
TK One Arm Cable/Band Press	½ Kneeling Inline Press	Iso Split Squat Inline Press	Standing One Arm Cable/Band Press	Standing Cable Press
Upper Body Vertical Press
Beginner	Regression	Baseline	Progression	Advanced
½ Kneeling Landmine Press	1/2 Kneeling KB Alt Press	1/2 Kneeling One Arm KB Press	Standing Alt KB Press	Standing One Arm KB Press
½ Kneeling Single Arm DB Press	High Split Stance Single Arm Press	TRX Tricep Extension	Curl to press kneeling	Curl to press standing or alternating
1/4 Get up No Weight	1/2 Get Up No Weight	1/2 Get Up w/ Weight	3/4 Get Up w/ Weight	Full Get Up w/ Weight
Upper Body Horizontal Pull
Beginner	Regression	Baseline	Progression	Advanced
Ring Row	Bench Straddle DB Row	DB ROW	FE Ring Row	Alternating Incline Bench Row
TK Incline Row	½ Kneeling Inline Row	Iso Split Squat Inline Row	Standing One Arm Cable Row	Standing 1 Arm 1 Leg Row Dynamic 1 Arm 1 Leg Row Rotational Row

Upper Body Vertical Pull
Beginner	Regression	Baseline	Progression	Advanced
X- PulldownStraight bar pull downW- Pulldown	Alternating X PulldownAlto W PD	X Pulldown with Tricep Extension	Half Kneeling One Arm Pulldown
Chin Up Hold	Eccentric Chin Up	Chin Up w/Band	Chin Up	Weighted Chin Up
Lower Body Knee Dominant (quadriceps)
Beginner	Regression	Baseline	Progression	Advanced
Assisted Split Squat	Split Squat Hold	Split Squat	Goblet Split Squat	2 BD Split Squat
Split Squat	Eccentric RFE Split Squat	Goblet RFE Split Squat	2 DB RFE Split Squat	U-Bar RFE Split Squat
Squat Correctives	Heel Elevated Squat to Box	Med Ball Reaching Squat to Box	Goblet Squat to A Parallel Box	2 KB Squat to Box
BW Lateral Squat	Med Ball Reaching Lateral Squat	1 DB Lateral Lunge	2 DB Lateral Lunge
BW Squat Matrix	BW Lunge Matrix	Med Ball Lunge Matrix
Supported Sumo Squat Hold	Heel Board Sumo Squat Hold	Sumo Squat Hold	Sumo Squat Pressout	Sumo Squat Curl Press
Lower Body Hip Dominant (glute/hamstring)
Beginner	Regression	Baseline	Progression	Advanced
Toe Touch Progression	KB DeadliftSumo KB DL	Trap Bar DL	Single Leg Bent Leg DeadLift	Single Leg Straight Leg Deadlift
Assisted SLDL	Reaching SLDLPlate SLDL	Cross Reaching SLDLMedball Reaching SLDL	1 KB/DB SLDLAnterior Reach Cable SLDLSlideboard Reverse Lunge	2KB DB SLDLU-Bar SLDL
Toe Touch Progressions Back pain= goblet squat or Split Squat	Hip Hinge Patterning	KB DeadliftSumo KB DL	KB Swing
2-Leg Hip Lift	1-Leg Hip LiftGlute Ham Raise	2-Leg Shoulder Elevated Hip Lift	Shoulder Elevated 1 Leg Hip Lift	Shoulder elevated 1 leg hip lift with sanbag
BW Slideboard Reverse Lunge	Goblet SB RL	1 KB SB RL	2KB SB RL	2 KB Rack Pos SB RL
Bilateral Hip Lift	Bi-Lateral Slide Board Eccentric Only Hip Lift	Bi-Lateral Slide Board Hip Lift, Contrentric Focus	Uni-lateral slideboard eccentric focused	Uni-lateral slideboard concentric focused.
Conditioning
Day 1: 1.5 mile Max Aerobic Speed test, record Average RPM
:10 on :30 off x8 bike
:10 on :20 off x8 bike
:15 on :30 off x8 bike
:20 on :30 off x8 bike
:20 on :20 off x8 bike
:20 on :10 off x 8 bike
:15 on :30 off, MB SLAM, RUN, BIKE SPRINT 3X
1 MILE BIKE RIDE, RECORD TIME
Temp runs x8 work rest 1:2
75 yard shuttle run x8 work/rest 1:4/ 1:2 for advanced
10/20 @ 120% MAS
20/10 @ 110% MAS
150 Yard shuttles x5 work/rest 1:3
Temp run x16 work/rest 1:2
2x 20/10x8 and 10/20x8
3x 20/10
1.5 Mile Test
300 yard shuttle x1/ x2/ x3/ work/rest 1:2
150 yard shuttle x4/ x3/ 4 work/rest 1:2
3x .3 milkes work/rest 1:1
4x .3 miles work/rest 1:1
5x .3 mile work/rest 1:1
Bike sprint :15/:!5
Sled push 10 yards down and back x4/x5/x6
Bike (record time) average RPM 1 mile/ 1.5 mile, 2 mile
Temp run 40-50 yards (75% effort) x8
Bike sprint .2 mile work/rest 1:2 x6
Light Sled run 10 yards down and back x5
Bike sprint :20/:10 x8
Sled push 15 yards down and back x4
Bike 5 calorie sprint on the minute x7
Temp run 40-50 yards 75% effort x10
Bike sprint .3 work rest 1:2 x4
Bike sprint :30/:30 x6
Self push 20 yards and back x2
Bike sprint 7 calories on the minute, rest remaining minute x5
Temp run 40-50 yards 75% effort x11
Bike record time and average RPM 1.5 mile/2 mile/2.5
:20 on :10 off

Welcome to the extra resources QR-Code Link from Dr. Jordan Weber’s Presentation!

Buckets Videos

Bucket Bucket Content Resources

Movement Bucket

Breathing - YouTube playlist ↗

Mobility - YouTube playlist ↗

Stability - YouTube playlist ↗

Dynamic Stretches - YouTube playlist ↗

PowerBucket

Plyometrics

- YouTube playlist ↗

- YouTube playlist ↗

- YouTube playlist ↗

- YouTube playlist ↗

Agility

- YouTube playlist ↗

- YouTube playlist ↗

Reaction Time - YouTube playlist ↗

StrengthBucket

Upper Body Strength

- YouTube playlist ↗

- YouTube playlist ↗

- YouTube playlist ↗

Lower Body Strength

- YouTube playlist ↗

- YouTube playlist ↗

Core Strength

- YouTube playlist ↗

- YouTube playlist ↗

- YouTube playlist ↗

- YouTube playlist ↗

Conditioning Bucket

Low-Organized Games

- YouTube playlist ↗

- ecispe2011.files.wordpress.com/2011/04/s ↗

Small-Sided Games - YouTube ↗

High Interval Intensity

Training

- blog.shapeamerica.org/2020/01/how-to-use ↗

- YouTube ↗

Certified Functional Strength Coach Approach for Periodization of Training

4 Seasons (macrocycle)

*Summer*
*Fall*
*Winter*
*Spring*

3 Phases in each season (mesocycle)

*Summer- June, July, August*
*Fall- September, October, November*
*Winter- December, January, February*
*Spring- March, April, May*

Each phase switches from lower intensity, higher volume to higher intensity, lower volume.

Phases can emphasize isometric, eccentric, concentric and dynamic efforts.
Phases can emphasize hypertrophy, strength, power, speed, endurance, balance, control, fundamental movements, dynamic movement skills, etc.

12 micro cycles per year or 1 phase per month (microcycle)

Example Year Plan

*June= Summer- Phase 1 Isometric focus, medium volume, low/medium intensity*
*Fundamentals*
*July= Summer- Phase 2 Eccentric focus, low volume, medium/high intensity*
*Control*
*August= Summer- Phase 3 Concentric Focus, medium volume, high intensity*
*Strength*
*September=Fall- Phase 1 Dynamic Focus, low volume, high intensity*
*Speed*
*October=Fall- Phase 2 Isometric Focus, low volume, medium intensity*
*Control*
*November=Fall- Phase 3 Concentric focus, high volume, medium intensity*
*Strength*
*December=Winter- Phase 1 Eccentric Focus, low volume, high intensity*
*Body Awareness*
*January=Winter- Phase 2 Dynamic Focus, medium volume, high intensity*
*Speed*
*February=Winter- Phase 3 Concentric Focus, high volume, medium intensity*
*Power*
*March=Spring- Phase 1 Eccentric Focus, medium volume, medium intensity*
*Hypertrophy*
*April=Spring-Phase 2 Isometric Focus, medium volume, high intensity*
*Control*
*May=Spring-Phase 3 Dynamic Focus, low volume, high intensity*
*Speed*

Low Volume = 1-3 sets x 3-5 reps

Medium Volume = 2-3 sets x 8-12 reps

High Volume = 2-4 sets 15-20 reps

Low Intensity = muscular endurance = high volume

Medium Intensity = hypertrophy = medium volume

High Intensity = Strength/Power = low volume

Exercises, volume (sets x reps), intensity (low to high), rest time (low to high), tempo (eccentric focused), can all be progressed. This is not to say we can take a step back in order not to overload the body.

For example, after a season of training, starting at phase 1, would help students/athletes see how much they have progressed. You could use the same type of phase one programming or none at all, this depends on how slow or fast the students/athletes are progressing. This is a reason why phases should be planned accordingly.

Example 3 Day Split

2-3 training sessions per week (training days)

*Monday (full body emphasis, linear warmup (sprint day if applicable )*
*Wednesday (full body, upper body emphasis, lateral warmup)*
*Friday (full body, lower body emphasis, multi-directional warmup, sprint day if applicable)*

Strength and Conditioning Goals

*Mitigate injuries in the gym*
*Mitigate injuries in life*
*Increase fitness and performance*

Demonstrations

*Must be efficient, effective and quick*
*Do this, not this, this*
*Have student demo if you can’t demo correctly*
*Students need to see a good demonstration or they will copy what they see.*

Feedback

*Always be cueing, correcting or giving feedback*
*Specific feedback > general feedback*
*More feedback > less feedback*

Training Buckets (TB)

*Movement*
*Power*
*Strength*
*Conditioning*

TB contain the health and skill related fitness components into manageable, repeatable, student friendly workout guides.

Each training day provides movements in all three movement planes (sagittal, frontal, transverse). Each training day provides a warmup containing foam rolling (entire body), stretching (major muscle groups), motor control (2-3), and dynamic stretching (6-10 linear and lateral or focus on one if you meet more than once per week).

Once the body is primed for movement the student performs power exercises. lower body hip/knee, upper body push/pull, and core exercises anterior/lateral/diagonal).

Lower body includes hip and knee dominant exercises. If individuals have knee issues they can sub for hip dominant or unilateral options. Knee dominant exercises include goblet squat, lateral squat, sumo squat, split squat, and one leg squat). Hip dominate exercises include hip lift variations, bilateral KB deadlift, unilateral deadlift and Nordic hamstring curls.

Upper body includes anterior and posterior chains (push or pulling). Issues can be for pulling particularly if you don’t have weights. Chin up and pull-ups are great but not all students or 80% can perform for 3 sets of atleast 3-5. So, if possible sub with a one arm row or two arm cable pulldown if you have weight.

If you don’t have weight for upper body pull, the focus should be on the rotator cuff and posterior chain. Example exercises include prone exercises: Pilates swimmers, FRC swimmers, shoulder slides.

Upper body bodyweight pushing should consist of push-ups, or downward dog push-ups. Elevate the hands for beginners and elevate the feet for advanced students. If you have weights available students can perform bench press, or preferably dumbbell bench press variations. Other pushing variations include unilateral overhead pressing or incline pressing, prone hip flexion, Bear crawl, lateral Bear crawl, plank shoulder taps, push-up hold, staggered push-ups, cable press, resistance band press, and squat Pressout.

Core Exercises consist of anti-extension, (front plank, Bear plank, ball rollout, ab rollout) anti-rotation, (plank shoulder tap, Bear plank shoulder tap, front plank reach, push-up row, antirotation Pressout) anti-lateral flexion, (one arm carry, side plank variations, offset exercises, single arm carry march, anti-rotation Pressout to overhead Flexion) anterior core (straight leg Situp, one leg/arm situp, 1/4th getup, ½ getup, full getup, hollow hold) and diagonal core (chop and lift variations).

*Focus on exhales with pierced lips*

Using a recipe approach (movement prep, power, strength, conditioning in that order each training day)

Movement (flexibility, mobility, balance, coordination, reaction time, agility, dynamic stretch, ladders, skill) Hard to overfill the movement bucket Flexibility protocols: 30 second holds, 3 reps, 5x per week per body part.
Power (olympic, ballistic, explosive, plyometric, medicine ball) Perform after appropriate warmup Choose 2-3 power exercises to perform after a dynamic warmup and before your strength. Bodyweight (squat jump, lateral bound, Loaded (hang clean or box jump, medicine slam/throw/toss)
Strength (lower hip/knee, upper push/pull, core anterior/lateral/diagonal) 12-20 sets per body group per week.
Conditioning (zone 2, 1:3 work/rest tempo bike/run, practice)
Movement Preparation (15-20 minutes)
Foam Roll (each major body part) or Diaphragmatic Breathing (supine 90/90)
Stretching, Active Stretching, PNF (90/90, Adductor, Down Dog, Spider-Man w/rotation, wall quad, box hamstring, wall Lat/pec )
Motor Control/ Activation (shoulder slide, leg lower, contra, , shoulder rotation, hip rotation, spine segmentation, prone hip Flexion, lateral reach)
Dynamic Warmup (combine mobility with linear/lateral) focus on linear or lateral if you meet more than once per week. Use agility ladder every other day.
Mobility 3-5 reps (split squat, single leg reach, lateral squat, inch worm, push-up, Bear crawl, lateral Bear crawl)
Linear (knee pull, leg cradle, heel to butt, March, high knee run, Skip, butt kicker, linear scissor, lunge, straight leg walk)
Lateral (side step, caricoa, lateral March, lateral high knee, lateral Skip, lateral Bear crawl, crossover, cross behind, lateral scissor)
Ladder Drills (in-in-out-out, lateral in out, 1-2 stick, cross in front, cross behind, linear side step touch, hip switch
Power (5-10 minutes)
Explosive/Olympic (hang clean, or sub squat jump, 1DB snatch, kettlebell swing)
Plyometric/Medicine Ball (lateral bound, linear hop)
Core/Corrective (crawl, lift, chop, carry, plank)
Strength (25-35 minutes)

Complex 1

Lower Body (knee dom)
Upper body (push)
Core (anti-extension/Antirotation)

Complex 2

Lower Body (hip dom)
Upper Body (pull or posterior chain)
Core (anterior)

Complex 3

Lower Body (knee dom)
Upper Body (push)
Core (anti-lateral flexion)
Conditioning (10-30 minutes)
<10 min 1:3 work/rest tempo run or bike (4-8 rounds) rest to 60% HRMax
10 min Zone 2 Cardio (10-30 minutes) (55-75% HRMax)
Year of training = macro cycle.
Seasons of training (3-4 months) mesocycle.
Phases of training (3-4 weeks) microcycle .
Exercise selection should change primarily for the strength sections but not be unreasonable. The goal is to have regressions and progressions for each exercise for each student. Each phase of training should increase the level of difficulty, variation or load management. Each phase or dag of training can focus on student learning goals and objectives.

Phase 1

Low intensity, higher rep scheme

Phase 2

High intensity, lower rep scheme

Phase 3

Low/moderate intensity, higher rep scheme

Phase 4

High intensity, lower rep scheme

Reassess, evaluate and rewrite a new four phase program.

Setting up your strength programming


1) Foam Roll1 set, 6-95 rolls or holds	2) Mobility1 set, 4-6 3-5 breaths	3) Stability1 set, 2-33-5 breathe/rep	4) Dynamic/Strength1 set, 3-5 3-5 reps	5) Dynamic WarmupPerform one set of 6-10 (20 yard)LINEAR LATERAL

Glute Max	90/90 hip rot	Breathing	Split Squat	Knee Pull	Side Shuffle
Calves	Down Dog calf	Floor Slide	Inch Worm/ Toe T.	Leg Cradle	Cariocia
Erectors	Wall Quad	Hip Lift	Single Leg Reach	Heel to Butt	Lateral Skip
Rhomboids	Wall Lat/Pecs	Dead- Bug	Lateral Squat	March/Skip	1-2-Stick
Lats	90’ Hamstring	Leg Lower	Push-Up	High Skip	Cross Front
Adductors	Adductor Rock	Hip Flex/Ex	Lateral Bear Crawl	Butt Kicker	Cross Behind
Quads	T-Spine Rot	Contra Reach	Calf/Tibialis Raise	Linear Hop	Lateral Bound
TFL	Figure 4	Prone hip flex	Lunge	Backward Run	Lateral Hop
Glute Med	Half Kneeling hf	RB Pull aparts	Yoga Table	Linear Pogo	Lateral Pogo
6) Power (perform 1-2 sets)Pick or combine 3	7) Strength (perform 2-3 sets)Perform 3 Tri-sets with one exercise from each category
Explosive3-5 reps	Medball8-10 Reps	Core3-5 breaths	Lower5-12 reps	Upper5-12 reps	Core3-5 breaths/reps
Clean/Snatch	MB Slam	Anti-Rot	Knee/ Hip Dominant	Vertical Push/Pull	Anti-Ext/Situp
Jump/Hop	MB Throw	Ant-Lat/Diag	Knee/Hip Dominant	Hor. Push/Pull	Anti-Lat/Diag
Box/Hurdle	MB Pass	Anti-Ex	Knee/Hip Dom	Push/Pull	Anti-Rotation
Sprint/Bound	MB Toss	Sit-Up	focus on exhale


[Programming](Google Doc ↗ Strength Exercises
First put all of your strength & power exercises into 10 major categories
Explosive(Olympic/Plyometric/Medicine Ball,Sprint)	Horizontal Pull (Single arm row, cable row)
Hip Dominant (deadlift, hip lifts)	Vertical Pull (chin up, one arm pull down)
Knee Dominant (squats, lateral and split squat)	Core: Sit-Ups & Ant-Rotation (plank taps, plank reach)
Horizontal Push (DB or BB press, Pushup)	Core: Anti-Lateral Flexion/ Diagonal Lifts(single arm carry, offset lifts, diagonal chops and lifts)
Vertical Push (one arm OH press, Landmine)	Corrective/Mobility (motor control or mobility exercises)


	Day 1 (linear warmup)	Day 2 (lateral warmup)
1a	Explosive	Exposive
1b	Explosive	Explosive
1c	Corrective/Core	Corrective/Core
2a	Hip Dominant Bilateral	Knee Dominant Bilateral
2b	Vertical Pull	Horizontal Push
2c	Anti-extension	Anti-Lateral Flexion
3a	Horizontal Row	Vertical Push
3b	Knee Dominant Unilateral	Hip Dominant Unilateral
3c	Diagonal Core/Corrective Mobilty Exercise	Ant rotation-Core/Corrective Mobility Exercise
4a	Hip Dom Bilateral	Knee Dominant Bilateral
4b	Horizontal Push	Horizontal Pull
4c	Sit-Up or Corrective Mobility Exercise	Anti-extension Core or Corrective Mobility Exercise

Monday Movement


Monday Movement	Wednesday Movement	Friday Movement
Roll to Activate (10 min)	Roll to Activate (10 min)	Roll to Activate (10 min)
Foam Roll x5 reps reach:Calves, Hamstrings, Glutes + Hip Rotators, Upper & Low Back Lats, Adductors & Quads	Lacrosse or tennis ball the hips and shoulders. Roll the quads, hamstrings, adductors and upper back	Foam Roll x5 reps reach:Calves, Hamstrings, Glutes + Hip Rotators, Upper & Low Back Lats, Adductors & Quads
Wall Hamstring	x 5 breaths	Wedge/Hip Flexor Rocks	X 5 rocks ea	90/90 Hip IR/ER	X 5 breaths e
Wall Glute	x 5 breaths	Wedge Adductor Rock	X 5 Rocks ea	Quad Neck Nods/Turns	X 5 ea
Wall Adductor	x 5 breaths	Wedge Hip Rotator	X 3 breaths e	Quad T-Spine Rotation	X 5ea
½ K Wall Pec	X 5 breaths	V- Stance Reach	X 5 breaths e	Yoga Table Stretch	X 5 breaths
Floor Slide	x 8 reps	Wedge Toe Touch Progress	X 5 toe/heel	Egg Rolls	X 5 rolls
Quad Hip Ext.	x 5 reps ea	Wedge Calf Stretch	X 5 rocks	1 Leg Hip Lift, Leg Lowers	X 5ea
Dynamic to Power (10 min)	Dynamic to Power(10 min)	Dynamic to Power(10 min)
5 sec or 20 yards:Knee to Chest, Leg Cradle, Heel to Butt, Reaching SLDL, High Knee March, Pogo Bounce, Linear Skip, Shuffle (stop and go x2)	Lateral March, Lateral Pogo, Lateral Skip, Shuffle-2-commands, lateral carioca, linear carioca Ladder Drills: 1-2 Stick, Cross Behind, Scissors	BW Split Squat, BW Lateral Squat, inchworms, linear skip, crossover skip, backpedal to stop, backward run, shuffle
Tall Kneeling Chest Pass	3x5	½ Kneeling Side Toss	3x 5 ea	Tall Kneeling OH Dribbles	3x10
Standing MB Slam	3x5	MB Overhead Throw	3x 5ea	Tall Kneeling Hip Toss	3x5ea
Box Jump	3x5	Lateral Bound	3x 5ea	Power Skip	3x5ea
Strength Circuits (30 min)	Strength Circuits (30 min)	Strength Circuits (30 min)
KB Swing	3x8,9,10	Sumo Lateral Landmine Sq	3x8	Goblet Landmine SSquat	3x8
Standing 1 Leg Calf Raise	3x8,9,10ea	½ Kneel Landmine Press	3x8	Goblet Sumo Squat Hold	3x6,7,8 breat
Straight Leg Situp	2x6,7,8	High Plank Shoulder Tap	2x5,6,7	Dowel Deadbug	2x5,6,7
BW F. Lunge	3x6,7,8	1-Leg Shoulder El. Hip Lift	3x8,9,10	1 DB SLDL	3x8
Low Incline DB	3x8	Push-Up	3x8,9,10	DB Bench Press	3x8,9,10
DB Row	3x8,9,10	Ring Row	3x8,9,10	Tall Kneeling Ring Fallout	2x8,9,10
½ K Inline Chop	2x6,7,8ea	Alternating W-Pulldown	2x8,9,10	½ Kneeling Inline Lift	2x6,7,8ea
Suitcase Carry	2x 20 yards	Stability Ball Rollout	2x6,7,8	Tall Kneeling Cable Curl	2x8,9,10
½ K Wall T-Spine Rotation	2x5ea	Tall Kneeling FF Wall Slide	2x5	KB Bottom Up Carry	2x 20 yards
Conditioning (10 min)	Conditioning (10 min)	Conditioning (10 min)
1: Bike Sprint2: Sled Push	:15/15 x1,210 y. x4,5,6	Option 1: BikeOption 2:Tempo Run	1,1.5,2 mile40 y. 75% x8	Option 1:Bike SprintOption 2:Light Sled	1:2, x6,7,810 y. x5,6,7

Bodyweight Workout Guide Single Day Workout Combining Days 1-2

Name of Exercise


Type/Time	Name of Exercise	RPE	reps	sets	Cues
Stretch4 min	90/90, Side Lying Quad Stretch, Supine Hamstring Stretch, Quadruped T-Spine Rotation, Spiderman, Adductor Rock	2-3	15-30 sec	1	Inhale for 3, exhale for 6.
Motor Control4 min	Supine Breathing, Quadruped Contralateral Reach, Kneeling or Quadruped Shoulder Rotations, Floor Slides, Leg Lowers	4-6	3-5	1	Control for compensation
Dynamic Warmup4 min	Knee to chest pull, leg cradle, heel to butt w/lean, march, march to skip, high knee run, butt kickers,side shuffle, carioca, scissors, single leg reach,toe-touch to squat, inch worm, lateral squat, 4-6 point bear crawl	4-6	10-20 yards	1	Focus on form, space out, watch me first
PowerComplex4 min	Squat Jump (regression=reaching squat or spiderman)	4-6	3-5	2-3	Land soft
Lateral Bound (regression=sidestepping 10 yards each way)	4-6	3-5	2-3	Stabilize
4 Point Bear Crawl (regression=6 point bear crawl)	4-6	10 y.	2-3	Coffee
StrengthComplex8 min	Reaching Air Squat (regression=2 leg hip lift on back)	4-6	8-10	2-3	Chest up
Push=Up Hold	4-6	20 s	2-3	Line
Forearm Plank or Reverse Table Top	4-6	20 s	2-3	Hips up
StrengthComplex8 min	Single Leg Reach (regression=leg lowers)	4-6	5-8	2-3	Get long
Prone Shoulder Slides Or Prone Swimmer	4-6	8-10	2-3	Arms high
Straight Leg Sit-Up x 8 or 1/4th Get-Up to Elbow x 3 each side	4-6	3-8	2-3	Down slow
StrengthComplex8 min	Lateral Squat or Adductor Stretch	4-6	5-8	2-3	Get wide
Push-Up Shoulder Tap or 6 Point Tap	4-6	6 es	2-3	Coffee
Cross Legs Side Plank or Short Lever Side Plank	4-6	20 s	2-3	Line
ConditioningComplex3 min	Tempo Run 40 Yards 1:5 Work/Rest Ratio(Regression=air boxing, student choice stretch or exercise)	4-6	3-5	1	50-80% Intensity

Loaded Workout Guide

Name of Exercise


Type/Time	Name of Exercise	RPE	reps	sets	Cues
Stretch4 min	90/90, Side Lying Quad Stretch, Supine Hamstring Stretch, Quadruped T-Spine Rotation, Spiderman, Adductor Rock	2-3	15-30 sec	1	Inhale for 3, exhale for 6.
Motor Control4 min	Kneeling or Quadruped Shoulder Rotations, Band Pull Aparts, Band Side Steps, Cook Hip Lift Hold	4-6	3-5	1	Control for compensation
Dynamic Warmup4 min	Knee to chest pull, leg cradle, heel to butt w/lean, march, march to skip, high knee run, butt kickers,side shuffle, carioca, scissors, single leg reach,toe-touch to squat, inch worm, lateral squat, 4-6 point bear crawl	4-6	10-20 yards	1	Focus on form, space out, watch me first
PowerComplex4 min	DB Squat Jumps (regression=reaching squat or spiderman)	4-6	5	2-3	Land soft
Medicine Ball Slam or Wall Chest Pass	4-6	10	2-3	Stabilize
4 Point Bear Crawl (regression=6 point bear crawl)	4-6	10 y.	2-3	Coffee
StrengthComplex8 min	Goblet Squat or Split Squat	4-6	5es	2-3	Chest up
Half Kneeling One Arm KB or Landmine Press	4-6	8es	2-3	Line
Wide Stance Long Lever Push-Up Shoulder Tap Hold 5 sec	4-6	5es	2-3	Hips up
StrengthComplex8 min	KB or DB Single Leg Deadlift	4-6	5es	2-3	Get long
One Arm Row with KB or DB or weighted Bucket	4-6	8es	2-3	Arms high
DeadBug with One Arm KB or DB or RB Press	4-6	5es	2-3	Down slow
StrengthComplex8 min	Offset or Goblet KB or DB Lateral Squat	4-6	5-8	2-3	Get wide
Feet Elevated or Regular Pushup, or Push-Up Hold	4-6	8	2-3	Coffee
Cross Legs Side Plank or Short Lever Side Plank with DB or KB	4-6	20 s	2-3	Line
ConditioningComplex3 min	Tempo Run 40 Yards 1:3 Work/Rest Ratio(Regression=air boxing, student choice stretch or exercise)	4-6	3-5	1	50-80% Intensity

Hip Dom


Hip Dom	Knee Dom	Push	Pull/Rotator Cuff
Bilateral Hip Lift	Bilateral Box Squat	Hands elevated push	TA Band Row
Bilateral Hip Hinge	Goblet Squat	push-up hold	TA Cable Row
Toe Touch	BW Split Squat	pushup	X-Pull Down
Assisted SL Reach	Goblet Split Squat	feet elevated push-up	Alt Pull Down
Assisted Leg Lower	2 DB Split Squat	staggered push-up	SL Cable Pull Down
KB Deadlift	RFE Split Squat	eccentric push-up	Chin Up Hold
Single Leg Reach	Lateral Squat	Bosu Pushup	TRX Row
SL Hip Lift	Reverse Lunge	DB press	DB Row
SL Deadlift	Forward Lunge	DB Incline Press	Chin Up
Trap Bar Deadlift	Lateral Lunge	Cable/Band Press	Pullup
KB Swing	Slideboard Squat	alternating DB Press	weighted chin up
Slideboard Ham Curl	Slideboard DB Squat	SA DB Press	weight vest TRX row
SE Hip Lift	Box Step Up	SA DB Incline	one arm one leg row
Loaded SL Hip Lift	Loaded Lunge	Landmine Press	band pull apart
Skater Squat	Loaded Slideboard	HK OH SA Press	cable shoulder ER
Eccentric Leg Curl	BB Front Squat	alternating OH Press	DB shoulder ER
Back Extension	Staggered Squat	SL OH Press	Scapular Pushup
Eccentric Nordic	Offset Squat	Dips	diagonal pull apart
Band Flutter Kicks	Offset SL Squat	BB OH Press	Plate Push-Out

Explosive/Olympic


Explosive/Olympic	Plyometric	Anti-Extension	anti lateral flexion
KB Swing	Pogo Jump	Bear Plank	One Arm Carry
1 DB Snatch	High Skip	Front Plank	OA Offset Carry
BB Hang Clean	12-36 inch Box Jump	Ball Rollout	OA OH Carry
BB Snatch	Squat Jump	Plank Saw	short lever side plank
Split Jerk	Vertical Jump	Ab-Wheel Rollout	long lever side plank
	Linear Hop	TRX Rollout	offset squat
Medicine Ball	Horizontal Jump		off set split squat
Chest Pass	Lateral/Medial Hop	Anti-Rotation	press-out OH Reach
Overhead Slam	Depth Jump	Plank Shoulder Tap	one arm OH press
Side Toss	4-6 Inch Box Hop	Bear Plank Tap	SIngle Arm March
Shot Put	2-1 Box Jump	Cable Push/Pull	Diagonal Core
Alternating Slam	1-2 Box Jump	One Arm Press	Plate Uplift
Split Stance Throws	4-6 Inch Hurdle Jump	Single Leg Reach	KB or MB Uplift
One Leg Throws	4-6 Inch Hurdle Hop	Bear Crawl	Cable Uplift
Bent-over Chest pass	Wickets	Backward Bear Crawl	Cable Chop
Supine Chest Pass	Push-Up Press Off	Front Plank Reach	Sandbag uplift
Toss for Height	Square Jump	Anti-rotation Pressout	Lunge with Uplift
Toss for Distance	Square Hop	One Arm Row	Split Stance Chop
Jump Chest Pass	Sprint	One Arm Press	Standing Chop

		SIT-UP	SIT-UP
		1/4TH get up	straight leg situp
		½ get up	one leg situp
		full get up	eccentric sit-up

Extra Resources


Bucket Content Resource Videos	[Bucket Content Resources](Google Doc ↗
strength & conditioning programming	[Strength Programming](Google Doc ↗
year plan example	[Strength Programming](Google Doc ↗
program design	[Program Design](Google Doc ↗
example programs	[Example CFSC Programs](Google Doc ↗
programming resources	[Example Strength and Conditioning Programs ](Google Doc ↗
buckets	[BUCKETS](Google Doc ↗
Buckets examples	[Buckets](Google Doc ↗
S & C bundle	[Strength and Conditioning ](Google Doc ↗
triphasic design example	https://docs.google.com/document/d/1-74ujDZTpE3TV5mvXlO2E8OuM_PwlDFMMNb4c6eWkF8/edit
mbsc google document adult phase	[CFSC Adult Program Spring 2022 Phase 1](Google Doc ↗
FMS	[CFSC Adult Program Spring 2022 Phase 1](Google Doc ↗
yoga	[Yoga](Google Doc ↗
unit planning	[UNIT PLANNING GUIDES](Google Doc ↗
extra resources	[Programming/ Exercise Selection](Google Doc ↗
CFSC Bundle	[Strength and Conditioning](Google Doc ↗ Is
Dr. Weber Physical Education Guide	[Physical Education Guide](Google Doc ↗
Mobility Archive	[Mobility Archive](Google Doc ↗
Example 2 Day Program	[11/9](Google Doc ↗
NCSHAPE	https://docs.google.com/document/d/1Rq6kmV4bB0TB6OXGmlQkKmGNjgc8uiStcqyWJ1WOd5g/edit

Workout Routines (choose one workout and perform 3-5 sets for each exercise)

CHEST/TRI: bench or incline bench press, db chest fly, bodyweight or weighted push-up, bench dips, straight bar cable tricep extension, triangle push-up
BACK/BI: bodyweight Pull-up or iso hold, rear fly, one arm row, two arm underhand cable pull down, pullover with cable or db, straight bar bicep curl
*LOWER BODY KNEE DOM*: back or front squat, lateral goblet squat, rear foot elevated split squat, sumo squat, clam Shell hold, Physio ball squeeze
SHOULDER: rear flys, barbell shoulder press, two arm lateral DB raise, Dumbbell Arnold shoulder press, upright row with straight bar, w-press with db
CORE/UPPER: front plank reach, rope Cable crunch, side plank row , kb drag, ball sit-up, leg lowers, hollow hold
LOWER BODY HIP DOM: barbell Romanian deadlift, back extension machine, single leg deadlift, shoulder elevated double leg hip lift or eccentric ball curl
FULL BODY BW: Push-up, split squat, bear plank reach, lateral Bear crawl, horse squat hold, dynamic side plank, single leg bridge, downward dish push-ups
FULL BODY WITH EQUIPMENT: rear foot elevated goblet split squat, underhand cable pull down, hollow hold w/ MB, staggered DB RDL, BB or DB incline press, stir pot w/ exercise ball, Tricep kickback with cable, spider hammer db curl
ARMS: cable curl & tricep extension superset, isolated one arm curl bench, dips., 7’s db curl, db or cable Tricep kickback
*Dynamic & Core:* box step up, diagonal chop, split squat jump, one arm low cable row,, medball slam, hanging leg raise,

Phase 1 (4-6 weeks)

Week 1: chest, back, legs, arms

Week 2: shoulders, core, legs, metabolic

Week 3: chest, back, legs, arms, core

Week 4: full body w/ equipment, core, arms

Week 5: chest, back, legs, full body bodyweight

Week 6: shoulders, arms, legs, core

Set 1 (warmup set)

12-20 reps 5:1:1 and 3:1:1 tempo, 50-70% 1RM, 5-10 Reps in reserve (potential extra reps)

Set10 2 (warmup or primary set)

8-12 reps 3:1:1 tempo, 70-80%, 3-5 RR

Set 3 (primary or heavy set)

4-8 reps 2:1:1 tempo, 80-90%, 1-3 RR

Set 4 (primary or drop set)

8-12 reps 2:1:1 tempo, 70-80%, 2-3 RR

Set 5 (optional drop set)

12-20 reps, 2:1:1 tempo, 50-70%,2-3 RR

Exercise #1: Primary Exercise (4-5 sets)

*Should be first exercise performed after prescribed warmup*
*1-2 warmup sets 50-70% 1RM*
*2-3 primary sets 70-90% 1RM*
*1-2 drop sets 50-60% 1RM*

Exercise #2: Primary Exercise (3-4 sets)

*1 Warmup set 70%1RM*
*2-3 primary sets 75-85%1RM*
*Optional drop set 60-70%1RM*

Exercise #3: Secondary Exercise

*Secondary exercise to the main lifts*
*Perform back to back exercises or one alone*
*No warmup sets, 3 primary sets at 70-80%1RM*
*Optional drop set*

Exercise #4: Secondary Exercise

*Secondary exercise to the main lifts*
*Combine with exercise #3 or #5*
*No warmup sets, 3 primary sets*
*Optional drop set*

Exercise #5: Accessory Exercise

*Smaller muscle group than primary exercise and secondary exercises*
*High rep, high fatigue exercises for single joint, smaller muscles*
*Combine or superset with core exercises*

Exercise #6: Accessory Exercise

*Smaller muscle group than primary exercise and secondary exercises*
*High rep, high fatigue exercises for single joint, smaller muscles*
*Combine or superset with core exercises*


Each Set Include: Weight/Reps
Workout 1:	Date:	Set 1	Set 2	Set 3	Set 4	Set 5
Exercise 1:
Exercise 2:
Exercise 3:
Exercise 4:
Exercise 5:
Exercise 6:
Exercise 7:
Exercise 8:
Exercise 9:
Exercise 10:



Workout 1: Date:	Set 1 (W/R /%1RM) RR	Set 2 (weight/reps /%1RM)	Set 3 (weight/reps /%1RM)	Set 4 (weight/reps /%1RM)	Set 5 (weight/reps /%1RM)
Exercise 1:
Exercise 2:
Exercise 3:
Exercise 4:
Exercise 5:
Exercise 6:
Exercise 7:
Exercise 8:
Exercise 9:

Functional Training Full Body Workout Programming :

First put all of your strength exercises into categories


First put all of your strength exercises into categories
Explosive	Horizontal Pull
Hip Dominant	Vertical Pull
Knee Dominant	Core: Ant-Rotation
Horizontal Push	Core: Anti-Lateral Flexion/ Diagonal Lifts
Vertical Push	Corrective/Mobility


	Day 1 (linear warmup)	Day 2 (lateral warmup)
1a	Explosive	Exposive
1b	Corrective/Core	Corrective/Core
2a	Hip Dominant Bilateral	Knee Dominant Bilateral
2b	Vertical Pull	Horizontal Push
2c	Anti-extension	Anti-Lateral Flexion
3a	Horizontal Row	Vertical Push
3b	Knee Dominant Unilateral	Hip Dominant Unilateral
3c	Diagonal Core/Corrective	Ant rotation-Core/Corrective
4a	Hip Dom Bilateral	Knee Dominant Bilateral
4b	Horizontal Push	Horizontal Pull
4c	Core/Corrective	Core/Corrective

Warmup on Mat Exercise Series (~10 min)

Choose 1 one breathing exercise (~1 min)
Choose 3-5 mobility exercises (~4 min)
Choose 2-3 stability exercises (~4 min)

Dynamic Series (~10 min)

Choose 5-10 dynamic stretches (~10 min)

Power Series (~10 min)

Choose 2-3 power/speed/or plyometric based activities (agility ladder, speed drills,medball slam, jumping, leaping, hopping etc.)

Core Series (10 minutes)

Choose 2 anterior core exercises (~3 min)
Choose 1 side core exercise (~2 min)
Choose 2 posterior core exercise (~3 min)
Choose 1 stability or student choice (~2 min)

Workout Series (10 minutes)

Choose 2 core or stability exercises (~2 min)
Choose 1 upper body anterior exercise (~2 min)
Choose 1 lower body knee dominant exercises (~2 min)
Choose 1 upper body back exercise (~2 min)
Choose 1 lower body hip dom exercise (~2 min)
To perform for 15 minutes add
1 upper body exercise
1 lower body exercise
1 cool down mobility or stretching exercise
To perform for 20 minutes add
2 more core exercises
2 arm exercises
To perform for 30 minutes create 6 stations for 4 minutes each w/ 1 minute recovery/learning time.
Follow this order or exercise
Upper Body Push
Lower Body Knee Dominant
Core or Stability Exercise
Upper Body Pull or Upper Body Posterior
Lower Body Hip Dominant
Core or Stability Exercise

If needed add single joint exercises

Bicep
Tricep
Rear deltoid
Quad
Hamstring
Hip abduction
Lateral deltoid
Anterior deltoid

Example Stations

Push/Pull w/ band
Squat & Press w/ KB
Farmer or Suitcase Carry 20 yards w/ DB
Medicine ball 1 or 2 leg wall reach and touch
Bear Crawl or Wall Crawl or Shoulder Press
Leg Lowers & Bicep Curls

Breathing

Videos:https://youtube.com/playlist?list=PLm-rmoB9MvJsbGsAeuA2K4ExeAYdP0VdI&si=Jbvi6op3Q9tOpTaw
Seated Cross Leg Nostril Focused Breathing
Supine Bent Knee 360 Breathing
Inhale 5-exhale 5
Inhale 5- exhale -10
Inhale5-hold 10- exhale 5
Inhale 5-hold 5-exhale 5-hold 5

Mobility

Videos:https://youtube.com/playlist?list=PLm-rmoB9MvJuxfeeyzyCTwQS69_yyLrMq&si=ppwy1fli4cZMYNy5
Supine Knee Bend & Ankle Rotation
Windshield Wipers
Egg Rolls
Seated Reach
Seated Rotation
Cat Cow
Hip Rotation
Quadruped to Doward Dog
Half kneeling T Spine Opener
90/90 transfer
Combat rock
Hip rocks
Crab ups
Adductor Rock
Standing Shoulder Rotation
Standing T Spine Rotation
Scapular rotations

Stability

Videos: https://youtube.com/playlist?list=PLm-rmoB9MvJsr6ZmIOSlwa5opi4hilaRH&si=dgjMecPfHppHLFJx
Contra lateral Reach
Bear plank
Plank clock
Slow Mountain Climber
Leg Lowers supported & unsupported
Hip lift bilateral and unilateral
Shoulder slides
Bear crawl
Front plank
Side plank
https://youtube.com/playlist?list=PLm-rmoB9MvJs9RHZAzd58UU7i-8oZ8Q-v&si=Bvb1gLRqhsKoyenJ

Dynamic Warmup

Videos:https://youtube.com/playlist?list=PLm-rmoB9MvJvEHHFof14DNP2XakPcxWPQ&si=Uyf0CLrfLcy-A1GF
Leg swings
Arm swings
Horizontal Rotational arm swings
Toe touch to squat
Inch worm
Split squat
Lateral squat
Single leg reach to high knee
Knee to chest
Leg cradle
Walking straight leg
Straight leg skip
Reverse lunge to hamstring
Heal swipes
Butt kickers
Heel to butt with reach
Side shuffle
Carioca
March
Skip
Running high knees
Backward run wide and low, narrow and high
Pogos double and single leg
Scissors
Side skip
Lateral scissors
https://youtube.com/playlist?list=PLm-rmoB9MvJv1-C56rsausVjJAPWq7xJz&si=efvpxUu_KEJZ9jH5

Olympic Lifts

BB Hang clean
BB Snatch
One arm Db snatch
Split jerk

Reaction Time Exercises

Videos:https://youtube.com/playlist?list=PLm-rmoB9MvJu3avsqFAhuU__x9rRgK9i3&si=ktjJv25ROcnM8CIR
Ball overhead
Kickboxing with commands
Plank hockey
Lean and go
Plank reaction time w/ object
Soccer stops
Bounce and catch tennis games
Wall ball passing game
Shadow drills
Color cones
Jump rope
Red light green light
Tag games
Command drills (joy stick, and locomotor skills)
Joy stick stationary
Even and odd number reaction time
Stop and go reaction time games
Throw ball away from partner for challenging catches
Two balls in hand drop the ball
Reaction direction and ball throw
https://www.thirdshotdrop.com/blog/reaction-time.htm

Speed & Agility

Videos: https://youtube.com/playlist?list=PLm-rmoB9MvJtmFsfGJHslOlAuCEwdVYUY&si=QtL6Equxd9uNuQ3P
Zig zag drills
Ladder drills
Z drill
Figure 8 linear cone
Square drill
Figure 8s
Deceleration drills linear and lateral
T drill
5-10-5 drill
Student choice

Speed Games

Flag tag
Balloon switch
Ball in middle
Red light green light
Cone stack relay
Dribble through cone obstacles
Four square

Agility Ladders (linear, lateral or backward)

Videos: https://youtube.com/playlist?list=PLm-rmoB9MvJseoA6_by0vo5NZ-BXAuzMU&si=R_6qGLSHDqimGdZJ
In in out out
Hop scotch
Linear scissors
Hip switch
One in one out stomp
Hop in and out
Cross over in front
Cross over behind

Plyometrics (choose 1-3, 1-3 sets, 3-5 reps)

Videos:https://youtube.com/playlist?list=PLm-rmoB9MvJvo3ex1bPAAvKVOUknRP5Il&si=I8B8P-zGeGaVJKHh
Small and big hops and jumps in multi direction and speed, and landing techniques, continuous, mini bounce and stick
Hurdle jump
Hurdle hop
Horizontal jump
Vertical jump
Lateral bound
45 degree bound
Squat jump
Vertical hop
Box jump x
Medial and lateral jump
Medial and lateral hop
180/ 360 jump x
Tuck jump
Single leg tuck jump
https://youtu.be/oDzUrg7PMAo?si=jx7lLOzm7N1lNQdo

Hurdles Only

*Videos:*[YouTube playlist ↗](YouTube playlist ↗

Sprint

Timed 10’s with 10 yard start (10 yard fly)
40 yard dash

Medicine Ball Throw

Videos:https://youtube.com/playlist?list=PLm-rmoB9MvJvfFbZkZdViSVqV0g8An0Nd&si=usFAD6v4ySWgg8YM
Kneeling and standing chest pass
Rotational underhand toss
Rotational overhand throw
Overhead throw
Side step throw
Overhead slam
Rotational slam
Bent over chest pass

Strength Upper Body

https://youtube.com/playlist?list=PLm-rmoB9MvJshNHP9UP_KnhFo91ods2Q-&si=JFzzeAADbaP8sbGe

Upper Anterior (pushing, pressing)

Videos:https://youtube.com/playlist?list=PLm-rmoB9MvJtMMkcy7EjmnDw8ykXMPB8o&si=HIhg_Aje8lqYmAoT
Hands elevated push-up
One onee push-up hold
Push-up hold
Knee push up
Push-up
Eccentric push-up
Hand release push-up
Bear crawl
Lateral Bear crawl
Plank clock
Bear reach
Partner high 5
Wheel barrow partner “race”
Staggered push-up
DB chest press
Db Incline Press
Chest fly with Db or cable or bands
Chest press with cable or bands
Shoulder press with db or kb

Games

Plank switch

Upper Posterior (pulling, rowing, scapular movement)

Videos:https://youtube.com/playlist?list=PLm-rmoB9MvJugC1jtzfalTdd50e0uf0sp&si=ebuvWsJ6skyWaahB
https://youtube.com/playlist?list=PLm-rmoB9MvJu0QzJOzGB99vIQjmh2q1Lz&si=KPVgh4uPDo2dIBWE
Partner rope pull
Prone I, Y, T, W Hold
Pilates Swimmers
Prone shoulder press
Skydiver Hold
One arm band or cable pull down
Two arm band or cable pull down
Pull-up hold
Hanging hold
Eccentric pull-up
Banded supported pull-up
Chin up
Pull up
Rear flys with DB
Crossover reverse flys with bands
Noodle row and push-up OH row and side plank and plank row

Arms

Triangle push-ups
DB bicep curls
BB cable or band bicep curls
Overhead Tricep extensions with db or band
Kick back
Tricep push down with cables or bands
Tricep kick back with db
Dips
Isolated single arm
Isolated two arm

Strength Lower Body Videos: YouTube playlist ↗

Anterior (Knee/Quad Dominant)

Videos:https://youtube.com/playlist?list=PLm-rmoB9MvJtFE1EL6g6P4FWjLckBmc-p&si=uG5zNlneV0u00T4b
Wall squat x
Bodyweight squat hold x
Goblet or reaching squat
Split squat hold x
Split squat
Sumo squat
Lateral squat
Rear foot elevated split squat x
Cossack squat
Chair pose x
Reverse static lunge
Forward static lunge
Forward lunge
Reverse lunge
Knee extensions with db or machine
https://youtube.com/playlist?list=PLm-rmoB9MvJtMk27GoYM53_HBbri8plNw&si=zmkJft4S1lU4FEgc

Posterior (hip dominant/hamstrings and glutes)

Videos:https://youtube.com/playlist?list=PLm-rmoB9MvJt0_Y0krOSGorMM9G4UeH80&si=2jOGZ6BPoUCOO6X7
Hip lift
Single leg hip lift redo
Shoulder elevated hip lift
Foot elevated hip lift
Hip lift walk outs redo
Single leg reach redo
Warrior 3
Airplanes
Good mornings
Deadlift with KB or MB or DB
Single leg deadlift with weight
https://youtube.com/playlist?list=PLm-rmoB9MvJuBDDjKKCpU-i1UAASxSxsp&si=iOhnncuCGiez-KRb

Lower Limb

Two legged Heel raise (anterior)
One legged heal raise
Two legged toe raise (posterior)
One legged toe raise
Heel walks
Toe walks
Single leg skater drills
Single leg balance challenges
Tree pose
Eagle pose
One leg downward dog
Duck walk
Squat rocks

Ankle

Single leg skaters
Tree pose
Warrior 3
Combat squat
Sissy squat
Kneeling rock backs
Toe squat

Core Exercise Videos: https://youtube.com/playlist?list=PLm-rmoB9MvJvAJUTQ4vZt1V7pQYnDp1Qv&si=853ekSZ8OuGh9mBd

Core Anti-Extension

Forearm plank
Ball roll out
Plank saw

Core Anti-Rotation

Plank clock
Contralateral reach
Bear plank reach
Pull through in plank
Forearm plank reach
Pallof press

Core Anti-Lateral Flexion

Videos:https://youtube.com/playlist?list=PLm-rmoB9MvJv1jVlB8M0Bo1F0RDxAyiDx&si=1vW4qTj77w-KGshv
Side plank short lever
Side plank long lever
OH Loaded Reach
Single arm carry x
Pallof press w/ Overhead Reach

Core Anterior

Videos:https://youtube.com/playlist?list=PLm-rmoB9MvJsVt-ZvPVtjC2_10YOiKu0y&si=vtEDNtkQn98jNRm9
Crunches x
Sit-ups x
Leg lowers
Eccentric sit-up x
Rollup x
Bicycle crunch x
Dead bug
Leg lifts
Scissors x
Egg beaters x
Hollow hold x

Core Posterior

Videos:https://youtube.com/playlist?list=PLm-rmoB9MvJu0QzJOzGB99vIQjmh2q1Lz&si=KPVgh4uPDo2dIBWE
Swimmers
Breast stroke
Bow
Twist and touch
Skydiver
Prone shoulder I Y T W
Trunk Lift or Locust x
Cobra
Sphinx

Cool Down Stretches

Cross leg reach
Cross leg side bend
Forward fold
One leg in one leg out
Pancake/ Straddle
Bear
90/90
Kneeling
Kneeling back bend
Hands and knees wrist stretch
Child’s pose
Thread needle
Supine twist
Supine hamstring
Supine figure 4
Supine Eagle
Supine egg rolls

Program Examples

Setting up your strength programming.

*Mobility (physical literacy, self discovery)*
*Power (speed & force)*
*Strength (form > load)*
*Conditioning (low to high distances) heart health*

++

First put all of your strength exercises into categories


First put all of your strength exercises into categories


	Day 1 (linear warmup)	Day 2 (lateral warmup)
1a	Explosive	Exposive
1b	Corrective/Core	Corrective/Core
2a	Hip Dominant Bilateral	Knee Dominant Bilateral
2b	Vertical Pull	Horizontal Push
2c	Anti-extension	Anti-Lateral Flexion
3a	Horizontal Row	Vertical Push
3b	Knee Dominant Unilateral	Hip Dominant Unilateral
3c	Diagonal Core/Corrective	Ant rotation-Core/Corrective
4a	Hip Dom Bilateral	Knee Dominant Bilateral
4b	Horizontal Push	Horizontal Pull
4c	Core/Corrective	Core/Corrective

Warmup or off day mobility guide


Accessory	Shoulders	Spine	Hip Rotators & flexor & adductor	Ankles	Quads & Hamstrings
swimmer hovers	Child’s pose— lift off—rotation	cross leg reach	half kneeling oh reach	½ kneeling ankle 3 way	wall quad dorsi & plantar
CARs	hanging from high bar w/ bw	cobra or sphinx	90/90 or pigeon	down dog & squat	side lying or half kneeling quad
weighted CARs	TRX chest & front shoulder	forward fold	posterior hip rock	incline hold	½ kneeling quad
CARs w/ blocks	thread needle	number 4	adductor rock	calf raise	knee CARs
upside down KB press	wall T, Y, I	t twist	seated figure 4, butterfly, straddle	standing ankle rock	monkey
TFL roll	scap & rhboid roll	quad rotation , v stance	lizard, seated horse	standing split stance	standing supported staff
lower back bridge roll	lat & chest roll	t spine cars, cat/cow segment	windshield wipers	combat	single leg reach
band pull aparts	bent over hang	half kneeling twist	horse squat	kneeling	warrior 2-3
t spine dowel stretch on box	dowel dislocates,	Spider-Man	lateral squat	ankle rock’s & rotation	dynamic toe touch

Links:https://docs.google.com/document/d/1Qr6ccAvaRJayuY95MaHkcITMmLoCZHMVDkcqAS-KjlU/edit

https://docs.google.com/document/d/131TLe4B6K4VYzHxl_aBWVzu7CfvJtW-4_kUAKaKRR0I/edit

https://docs.google.com/document/d/1KyYE8MEOQYC28Z8aqT8ZrxZ45Q2Lp2UfbDqGMvUR_og/edit

https://docs.google.com/document/d/1Dk2JplU6u1PvEr37GFhY0T5Zvdmz276nv9QJSd7bgLE/edit

https://docs.google.com/document/d/1OEgVPqqzTsCE57xSqeb1dnj0g4qrFuhUOMiIXr5y104/edit

Seated Warmups

cross leg complex
Butterfly bear and v stance
Forward fold complex
Hip lift offs

90/90 Series

ER
IR
Rotation
Lift offs
Hurdle stretch

Quadruped

Cat cow
Spider-Man or lizard
Sun bird
Dog
Hip circles
Thread

Kneeling

Child’s pose
Kneeling ankle rock
Tall kneeling back extension
Combat
T spine CAR
Shoulder CAR
Neck CAR
Scapular CARs

Prone

Sphinx or cobra
Bow
Forearm plank
Superman
Locust
Swimmer
Swimmer hovers
Shoulder ER hold

Side lying

Hip abduction
Side plank
Clam Shell

Supine

Deadbug
Leg lowers
Shoulder slides
Knee and ankle circles
Pigeon
Knee to chest
Happy baby
Rocking forward & back
Reverse table

Standing Warmups

Standing v stance
Standing warrior 3 complex
Lateral squat
Horse squat

Dynamic Warmup

Squat
March
Skip
Stationary pogo
Linear pogo
Lateral
Pogo
Linear hop
Jump
Single leg reach
Inchworm
Bear crawl

Power

KB swing, Clean or DB snatch
Medicine ball throw or slam
Hurdle hop and stick or box jump

Hip Dom


Hip Dom	Knee Dom	Push	Pull/Rotator Cuff
Bilateral Hip Lift	Bilateral Box Squat	Hands elevated push	TA Band Row
Bilateral Hip Hinge	Goblet Squat	push-up hold	TA Cable Row
Toe Touch	BW Split Squat	pushup	X-Pull Down
Assisted SL Reach	Goblet Split Squat	feet elevated push-up	Alt Pull Down
Assisted Leg Lower	2 DB Split Squat	staggered push-up	SL Cable Pull Down
KB Deadlift	RFE Split Squat	eccentric push-up	Chin Up Hold
Single Leg Reach	Lateral Squat	Bosu Pushup	TRX Row
SL Hip Lift	Reverse Lunge	DB press	DB Row
SL Deadlift	Forward Lunge	DB Incline Press	Chin Up
Trap Bar Deadlift	Lateral Lunge	Cable/Band Press	Pullup
KB Swing	Slideboard Squat	alternating DB Press	weighted chin up
Slideboard Ham Curl	Slideboard DB Squat	SA DB Press	weight vest TRX row
SE Hip Lift	Box Step Up	SA DB Incline	one arm one leg row
Loaded SL Hip Lift	Loaded Lunge	Landmine Press	band pull apart
Skater Squat	Loaded Slideboard	HK OH SA Press	cable shoulder ER
Eccentric Leg Curl	BB Front Squat	alternating OH Press	DB shoulder ER
Back Extension	Staggered Squat	SL OH Press	Scapular Pushup
Eccentric Nordic	Offset Squat	Dips	diagonal pull apart
Band Flutter Kicks	Offset SL Squat	BB OH Press	Plate Push-Out

https://docs.google.com/document/d/131TLe4B6K4VYzHxl_aBWVzu7CfvJtW-4_kUAKaKRR0I/edit

Explosive/Olympic


Explosive/Olympic	Plyometric	Anti-Extension	anti lateral flexion
KB Swing	Pogo Jump	Bear Plank	One Arm Carry
1 DB Snatch	High Skip	Front Plank	OA Offset Carry
BB Hang Clean	12-36 inch Box Jump	Ball Rollout	OA OH Carry
BB Snatch	Squat Jump	Plank Saw	short lever side plank
Split Jerk	Vertical Jump	Ab-Wheel Rollout	long lever side plank
	Linear Hop	TRX Rollout	offset squat
Medicine Ball	Horizontal Jump		off set split squat
Chest Pass	Lateral/Medial Hop	Anti-Rotation	press-out OH Reach
Overhead Slam	Depth Jump	Plank Shoulder Tap	one arm OH press
Side Toss	4-6 Inch Box Hop	Bear Plank Tap	SIngle Arm March
Shot Put	2-1 Box Jump	Cable Push/Pull	Diagonal Core
Alternating Slam	1-2 Box Jump	One Arm Press	Plate Uplift
Split Stance Throws	4-6 Inch Hurdle Jump	Single Leg Reach	KB or MB Uplift
One Leg Throws	4-6 Inch Hurdle Hop	Bear Crawl	Cable Uplift
Bent-over Chest pass	Wickets	Backward Bear Crawl	Cable Chop
Supine Chest Pass	Push-Up Press Off	Front Plank Reach	Sandbag uplift
Toss for Height	Square Jump	Anti-rotation Pressout	Lunge with Uplift
Toss for Distance	Square Hop	One Arm Row	Split Stance Chop
Jump Chest Pass	Sprint	One Arm Press	Standing Chop
		Pallof Complex
	SIT-UP	SIT-UP	SIT-UP
	bicycle	1/4TH get up	straight leg situp
	Physio ball sit-up	½ get up	one leg situp
	rope crunch	full get up	eccentric sit-up

Physical Education Guide

:Assessment in Physical Education

Videos of Exercises: YouTube ↗

Breathing


Breathing
Diaphragmatic	Ujilah	Lions	Vowels	Animals
Focused	Rhythmic	360 core	Double I or E	Box
Nostril Breathing	Humming	Bubbles	Birthday Cake	Foggy Mirror
Mobility (Stretch)
[cross leg reach](YouTube ↗	[Butterfly Stretch ](YouTube ↗	[#4 Stretch](YouTube ↗	[Straddle ](YouTube ↗	Bear
[#4 Stretch](YouTube ↗	[Supine Hamstring Stretch](YouTube ↗	Happy Baby	Supine Knee to Chest	Supine Leg Cradle
OH Shoulder Stretch	thread needle	Hands Interlaced Behind Back	Wrist Stretch	[Seated Figure 4 Stretch](YouTube ↗
Seated T-Spine Rotation	Kneeling Toe Tuck	Collapsed Kneeling Toe Point Rock	Hip Rock	Downward Dog
Standing Calf	Standing Ankle Mob	9/90 Hip ER/IR	Spiderman	Adductor Rock
V-Stance Rotation& Reach	Quad Stretch	Wall Hamstring	Wall Glute/Rotator	Wall Straddle
½ Kneel Wall Pec	Wall Lat Stretch	½ Kneeling Hip Flexor	Posterior Hip Rock	Toe Touch Progression
Head/Neck Nods/Rotations	Yoga Table	Egg Rolls	Child's Pose	½ Kneeling Hamstring
Strength/ Mobility/Stability Yoga Postures (Balance, Isometric & Dynamic Strength)
Mountain	Forward Fold	Half Lift	Plank	Chaturanga
Cobra	Downward Dog	Lizard	Sunbird	Forearm Plank
Warrior 1	Warrior 2	Warrior 3	Crescent Warrior	Reverse Warrior 2
Horse/Goddess	Pyramid	Frog	Chair	Tree
Dancer	Half Moon	Twisted Half Moon	Side Angle	Cat/Cow
Child's Pose	Butterfly	Seated Fold	Straddle	# 4
Table Top	Reverse Table	Fish Pose	Side Plank	Fire Logs
Straddle	Figure 4	Supine Hamstring	Supine Hip Opener	Happy Baby
Bridge	One Leg Bridge	Corpse Pose	Fetal
Stability/Motor Control/Activation
Supine Floor Slide	Seated Wall Slide	Pressing Progressions	Supine Banded Hip Flexion	Straight Arm Plank Slider Hip Flexion
½ Kneeling Hip Flexion Hold	Wall Drills & Sled Push	Skip/Sprint Progressions	Supported Leg Lower	Unsupported Leg Lower
Weighted OH Reaching Leg Lower	SLDL Patterning	All 4’s Hip Extension on ELbows	All 4’s Hip Extension on Hands	Opposite Arm & Leg Reach
6 Point Bear Crawl	Bear Crawl	Lateral Bear Crawl	Quadruped Flexion/Ex	Diaphragmatic Breathing
Supine Hip Adduction	Hip Lift on Elbows	Band Pull Apart Series	Bench Hip Lift	Cook Hip Lift w/ Arms OH
Cook Hip Lift	Scap Push Up	Mini Band Circuit	Pushup Hold	Pushup Taps
Draw In	Shoulder Y,T,W,L	Side Bent Leg Abduction	Standing External Rotation	Side Lying External Rotation
Standing Hip Flexion	Supine Bent Leg Abduction	Tall Kneeling Front Raise	Tall Kneeling Empty/Full Can
(Dynamic Movement) Dance
YMCA	Hokey Pokey	Macarena	Student LedFreeze Dance	Wobble(clean)
Cha Cha Slide	Line Dance	Chicken Dance	Cupid Shuffle	Teacher Led
Dynamic Stretching Warmup
Knee to Chest	Leg Cradle	Heel to Butt	Reaching SLDL	High Knee March
Pogo Bounce	Linear Skip	Lateral Skip	Shuffle	Lateral March
Lateral Pogo	Lateral Carioca	Split Squat	Lateral Squat	Inchworms
Crossover Skip	Backpedal to Stop	Backward Run	Touch Touch to Squat	MB Squat Pressout
MB Forward Lunge	MB Touch Touch to Squat	MB Hip Hinge	MB Reverse Lunge	MB Lateral Lunge
MB Eccentric Squat Press Out	MB Reaching SLDL	Inchworm to Pushup	Lateral Crawl	Lateral Craw to Pushup
Alternating Hip Flexion	Buttkicks	Heel to Butt with Lean	Heel to Butt	High Knee Skip
High Knee Run	Backward Skip	Knee to Chest with Lunge	OH Back Lunge with Hamstring	Spiderman Crawl
Straight Leg Skip	Straight Leg Walk	Bear Crawl Box	Carioca with High Knee	Cross Behind Skip
Cross In Front Skip	Jump Rope	Dot Drills	Line Drills	Box/Triangle
Ladder Drills
In-In-Out-Out	1-2-Stick	Cross in Front	Cross Behind	Scissors
1 leg lateral hops	1,2,3 In	Crossover and Stick	Crossover	Hip Switch
Hop Scotch	Shuffle wide and Stick	Shuffle quick and Stick	Lateral Scissors	Snake
Turn Out	Two in Two Out	Linear scissors	Hopping	Quick feet
Medicine Ball Throws
Standing side toss	Standing side toss with step	Standing side toss with step and kick	Standing overhead throw	Standing overhead throw and step
Standing chest pass	Staggered overhead throw	Spoilt stance chest pass	Shot Put	Overhead slam
Rotational overhead slam	Half kneeling side toss	1 leg overhead throw	½ Kneeling OH Dribble
Plyometrics 3-5 reps
Linear hop	Lateral hop	Medial hop	Horizontal jump	Vertical jump
Jump Squat	Lateral Jump	Box Jump	Depth Jump	Box Push Off
1 leg box hop	1 leg hurdle hop	1 leg hurdle hop with mini bounce	1 leg hurdle hop with stick	1 leg lateral and medial hurdle hop continuous
1 leg lateral and medial hurdle hop with stick	1 leg medial lateral box hop	Hurdle jump continuous	Hurdle jump with bounce	Hurdle jump with stick
Lateral bound 45 degree continuous	Lateral bounce 45 degree with hop	Lateral bound 45 degree	Power Skip	Tuck Jump
Speed

1-2 stick	1-2 stick with band	5-10-5 drill	10 yard starts	Ball drop sprints
Band resisted runs	Crossover continuous	Crossover to sprint	crossover	Knee to hand drill
l-drill	Lateral ball drop sprints	Lateral bound continuous	Lead foot lateral sprints	Lean fall run
OH ball sprints	Partner chase sprints	Shuffle quick	Superband shuffle	Flying 10 yd Sprint
Kickboxing
1-L Jab	2- R Cross	3-L Uppercut	4- R Hook	Punches
A-R Front Kick	B-L Front Kick	C-R Sd Kick	D-L Sidekick	Kicks
Dance
YMCA	Hokey Pokey	Macarena	Student LedFreeze Dance	Wobble(clean)
Cha Cha Slide	Jump on it	Chicken Dance	Cupid Shuffle	Teacher Led
[DanceCurriculum_5-12.pdf](drive.google.com/file/d/1EtsbNS3uyrdznx2 ↗
Fun and Adventurous Thematic Games with a Narrative, Cooperative Games
Animals“I see I see”	Gone Fishing	Hiking Trip	Adventure	Beach Day
Pirate Ship	Astronauts	Orienteering	Museum	Theme Park
Builders and bulldozers	Alien Ship Relay	Loggers	Red Light Green Light	Hungry Hippos
Horse and Hay	Sharks & Minnow	Islands	8Student Led	Obstacle Course
Sport Skills
Softball[specialolympics_softball](Google Doc ↗	Soccer[Copy of Soccer Guide](Google Doc ↗ [Sports-Essentials-Football-Coaching-Guide-2021.pdf](drive.google.com/file/d/1VvuCRWOIFDE_2La ↗ [Football+Quick+Start+Guide.pdf](drive.google.com/file/d/1PZOgCN1ZP7J83hH ↗	Tennis/Pickleball[Tennis+Quick+Start+Guide.pdf](drive.google.com/file/d/1XVzpLyVROrLw-oE ↗	Basketball[Networks ](Google Doc ↗Basketball+Coaching+Guide.pdf](drive.google.com/file/d/1-yQWnDq9cDJAUX_ ↗	Lacrosse[Lacrosse](Google Doc ↗
Catching and ThrowingYarn Underhand RollWhiffle Underhand Yarn Side Arm ThrowYarn Overhand ThrowWhiffle Side ArmWhiffle OverhandGround BallGround Ball & ThrowCatching on the RunPop Fly CatchHitting a balloon with NoodleHitting a yarn ball with bat and THitting a whiffle ball with bat and TBatters and Fielders	“World Cup”-heel to toe-circles-toe taps-dribble in space-dribble in zig zag-dribble in circle-dribble in straight line-dribble fast-dribble backwards-tick tocks-scissors-cross over-drag back-toe tap turn-rainbow-drop trap-knee taps-penguin walk Dribbling in space Pass with partner with instep and trapPass on the runPass long distancePass to aimKick for height Kick for powerKick for distanceKick for aimGroup circle passKeep away in middleTreasure in the Middle2v23v34v4	Racket and poly spot flipRacket and yarn ball balanceRacket and bean bag fliRacket and bean bag catchRacket and whiffle ball balanceRacket and whiffle ball popcornRacket and ground bounceRacket and partner Balls in the middle cooperative volleyGroup cooperative volley1v1	“All Star”Networks Skills SheetDribbling drillsDribbling in space-dribble in space-dribble in zig zag-dribble in circle-dribble in straight line-dribble fast-dribble backwardsSharks and minnowsRed light, green lightBalls in the middle	Scoop and goScoop and passPass on the runLong passPass with teamShoot at targetShoot at net2v1 and target2v1 and net2v2 with two targets2v2 with two nets
Volleyball[Volleyball Quick Start Guide.pdf](drive.google.com/file/d/1ef87i6aWm1w0nAy ↗ balloonsBump with partnerBump over netBump with group circleToss, bump, set, catchUnderhand serve and catchBeach ball group circle2v2 beach ball volley3v3 beach ball volley4v4 beach ball volley Overhand servesToss, bump, set, spike	Hockey[Floor Hockey Unit Plan - Brittany R. Blaushild](brittanyrblaushild.weebly.com/floor-hock ↗ ScissorsFigure 8Puckhandle in spacePuckhandle zigzagPuckhandle straightPuckhandle circlesPass with soft touchPass in circlePass through two conesBackhand passPass to aimWrist shot to aimWrist shotSlap shot2v2 two cones2v2 with 2 goalies3v3 with 2 goalies	Bocce[Bocce+Quick+Start+Guide.pdf](drive.google.com/file/d/1oSu9u8iVXUPwyWh ↗ Underhand roll with partner Underhand roll to wallUnderhand roll to center of a circle or gymUnderhand roll to to pin Underhand roll to poly spotUnderhand roll to bocce ballGroup BocceNearest to ball gets 2 points, second closets gets 1 point.	Swimming[Swimming](Google Doc ↗ Deck warmup-neck circles-shoulder circles-scapula circles--Thoracic rotation-toe touches-straddle stretch-down dog-leg lowers-prone plank- childs pose-childs pose shoulder stretch -blow bubbles-head bobs-push and pull-cycle on back-wall kicks-one arm reach-push off supine-push off prone-kick off prone-kick off supine-lap and break x4-8-two laps and break x4-8	Winter Olympics[Winter Olympic Modified Stations](Google Doc ↗
Skill Theme Approach https://docs.google.com/document/d/1Ja15zS4i-332IcttqdB52rm0LM8IxWgd0vUx4PZWdCs/edit	Dance[DanceCurriculum_5-12.pdf](drive.google.com/file/d/1EtsbNS3uyrdznx2 ↗	Track[ATHLETICS COACHING GUIDE](media.specialolympics.org/soi/files/spor ↗	Corn hole/Kan	Summer Olympics
Handball[TEAM HANDBALL](Google Doc ↗ [Handball](www.specialolympics.org/what-we-do/sport ↗ [TEAM HANDBALL](Google Doc ↗	Badminton[Badminton](Google Doc ↗	Ultimate[Ultimate Trainer's Manual](www.hildobijl.com/UltimateTrainersManual ↗	Football[Football Skill in Adapted Physical Education](Google Doc ↗	pickelball

Mobility & Strength

Videos:YouTube ↗

Mobility


Mobility
Neck
Base	Beginner	Intermediate	Advanced	Expert
Neck CAR	Quadruped Neck Rotation/Head Nods	Mcgills Supine Situp	Mobility Supine Rollup	Supine Elevated Neck CARs
Thoracic Spine
Thoracic CAR	Wall ½ Kneeling T-Spine Rotation	Seated T-Spine Rotation	Quadruped T-Spine Rotation	V-Stance T-Spine Rotation
Locust Pose	Superman	Bow	Dancer	Scorpion
Foam Roller Extension	Dowel Bench Extension	PNF Roller	PNF Dowel Bench	Active Isolated Stretching
Shoulder
Base	Beginner	Intermediate	Advanced	Expert
Standing Shoulder CAR	Standing Shoulder ER	Banded T Flex	Sports Flex High & Low	PNF, Active Isolated
Sleeper Stretch	Swimmer Hover	Standing Infinite	Prone Infinity	Prone Infinity Hover with Hip
Banded Shoulder ER	Banded Shoulder Flexion & Elbow Flexion	Banded Shoulder Extension	Dowel Shoulder Extension	TRX Shoulder Extension
Hips
Base	Beginner	Intermediate	Advanced	Expert
Quad Hip CAR	Standing Dowel Hip CAR	Hugging Post HIP CAR	Hip CAR with Ankle Weights	Hip CAR with Barriers
Butterfly	Butterfly Lift Offs	Butterfly to Bear	Butterfly to Straddle	Butterfly Movement Pathway
Bear	Bear Lift Offs	Bear PNF	Bear Active Isolated	Bear to 90/90
Hands supported 90/90	90/90	90/90 axial rotations	90/90 lift offs	90/90 PNF/Active Isolated
Hip Lift	Tall Kneeling	½ Kneeling	Spiderman	Split Squat Hold
Forearm Hip Extension	Quad Hip Ex	High Plank Hip Extension	Diagonal Reach
Quads
Kneel with Toe Point	Kneel with Toe Tuck	Child’s Pose	Seated One Leg in One Leg Out	Supine Quad Stretch
Couch or Box Stretch with Dowel	Unsupported Half Kneeling Quad	Standing Wall Quad Dorsiflex	Active Knee Flexion in HK	PNF/Active Isolated Knee Mobility
Hamstrings
Knee CAR	Supine Wall Hamstring	Supine Rack or Doorway	Supine Wall Straddle	Toe Touch Progressions
SLDL Reach	Walking SLDL	Rev Walk SLDL	3-Way Reach SLDL	SLDL Ball Drop
Standing Box/Table Hamstring Stretch/Rot	HK Supported Hamstring Stretch	V-Stance Rotation	Downward DogForward Fold#4	Straddle PosePNF/Active Isolated
Ankle DorsiFlexion
Ankle CAR	Standing Ankle Rock	Standing 3 Way Ankle Rock	Standing Soleus Stretch	Standing Achilles Stretch
Half Kneeling Wall or Box Supported Ankle Rock	Standing Ankle Dorsiflexion Straight Knee	Downward Dog	Squat	Split SquatPNF/Active Isolated

Strength and Conditioning:https://docs.google.com/document/d/1bSP8nXfJ133KFG0dr3B1_f_8QqMoHTsqru3EFHKEfxY/edit

https://docs.google.com/document/d/1-74ujDZTpE3TV5mvXlO2E8OuM_PwlDFMMNb4c6eWkF8/edit

Strength


Strength
Core Diagonal and Lateral Core
Cable chop and press	Car with plate	Dead Bug with half foam roller	Dynamic cable chop	Dynamic push/pull
Dynamic Side Plank	Feet Supported Side Plank	Kettlebell Press Out	In lIne press/pull	Plank circuit
Squat to lift	Stability ball plank with rotation	Standing anti-rotation press with shoulder flexion	Standing cable lift	Straight arm straight leg situp
Core Anti-Rotation
Beginner	Regression	Baseline	Progression	Advanced
Straight leg situp	Rollout progressions	Turkish getup progressions	Tall kneeling, kneeling and in line chop/lifts	Valslide rollout
1-Arm 1-Leg Sit-up with hip lift progression	1-Arm 1-Leg Sit Up	1-Leg Box Stability Lift	Anti-Rotation Press	Body Saw
Plank rollout	Plank row	Plank walk with pushup	Plate straight leg situp	Short lever side plank
Quadruped Draw In	Bear Plank Hold	Bear Plank Shoulder Taps	Bear Plank Reach	Bear Plank Clock
TK Anti-RotationPressout	½ Kneeling Inline Antirotation Pressout	Iso Split Squat Anti Rotation Press Out	SL AntirotationPressout	SL Antirotation Pressout w/OH Press
Straight Arm Plank	Straight Arm Clock Plank	Straight Arm Plank Tap	Straight Arm Plank Reach	Inchworm OH Fallout
TK Push Pull	½ Kneeling Push/Pull	Standing Push Pull	Dynamic Push Pull	Plyometric Push Pull
Tall Kneeling Side Plank	Side Plank	Feet Elevated Side Plank	Side Plank Row	Side Plank Press
Tall Kneeling Chop/Lift	½ Kneeling Chop/Lift	Iso Split Squat Chop/Lift	Static/Dynamic Standing Chop/Lift	Plyo Box Lift
Tall Kneeling Landmine Reach	Seated Reach	Hollow Hold	Hollow Hold with OH Reach	Weighted Hollow Hold
Core Anti-Extension
Beginner	Regression	Baseline	Progression	Advanced
Elbows Elevated Front Plank	Front Plank	Feet Elevated Plank	Body Saw	Body Saw with Adductor Squeeze
Front Plank	Ball Rollout	Ring Fallout	Wheel Rollout	Wheel Rollout with weight vest
Goblet Carry	Farmer Carry	Suitcase Carry	Bottoms Up Carry/Overhead Carry	OH Carry Lunge
Upper Body Horizontal Press
Neider press	Plate pushup	TRX Pushup	Stagger pushup	DB Bench Press
Alternating DB Press	1 Arm DB Press	Incline BB Bench
Beginner	Regression	Baseline	Progression	Advanced
Straight Arm Hold	Pushup	Hands Elevated Pushup	Pushup/Staggered FE Elevated Pushup	Weighted PushupRing/Bosu Pushup
DB Bench PressFloor Press	Alt DB Bench Press	One Arm DB Bench	Bench Press	Chain BP
TK One Arm Cable/Band Press	½ Kneeling Inline Press	Iso Split Squat Inline Press	Standing One Arm Cable/Band Press	Standing Cable Press
Upper Body Vertical Press
Beginner	Regression	Baseline	Progression	Advanced
½ Kneeling Landmine Press	1/2 Kneeling KB Alt Press	1/2 Kneeling One Arm KB Press	Standing Alt KB Press	Standing One Arm KB Press
½ Kneeling Single Arm DB Press	High Split Stance Single Arm Press	TRX Tricep Extension	Curl to press kneeling	Curl to press standing or alternating
1/4 Get up No Weight	1/2 Get Up No Weight	1/2 Get Up w/ Weight	3/4 Get Up w/ Weight	Full Get Up w/ Weight
Upper Body Horizontal Pull
Beginner	Regression	Baseline	Progression	Advanced
Ring Row	Bench Straddle DB Row	DB ROW	FE Ring Row	Alternating Incline Bench Row
TK Incline Row	½ Kneeling Inline Row	Iso Split Squat Inline Row	Standing One Arm Cable Row	Standing 1 Arm 1 Leg Row Dynamic 1 Arm 1 Leg Row Rotational Row

Upper Body Vertical Pull
Beginner	Regression	Baseline	Progression	Advanced
X- Pulldown	Alternating X Pulldown	X Pulldown with Tricep Extension	Half Kneeling One Arm Pulldown
Chin Up Hold	Eccentric Chin Up	Chin Up w/Band	Chin Up	Weighted Chin Up
Lower Body Knee Dominant (quadriceps)
Beginner	Regression	Baseline	Progression	Advanced
Assisted Split Squat	Split Squat Hold	Split Squat	Goblet Split Squat	2 BD Split Squat
Split Squat	Eccentric RFE Split Squat	Goblet RFE Split Squat	2 DB RFE Split Squat	U-Bar RFE Split Squat
Squat Correctives	Heel Elevated Squat to Box	Med Ball Reaching Squat to Box	Goblet Squat to A Parallel Box	2 KB Squat to Box
BW Lateral Squat	Med Ball Reaching Lateral Squat	1 DB Lateral Lunge	2 DB Lateral Lunge
BW Squat Matrix	BW Lunge Matrix	Med Ball Lunge Matrix
Supported Sumo Squat Hold	Heel Board Sumo Squat Hold	Sumo Squat Hold	Sumo Squat Pressout	Sumo Squat Curl Press
Lower Body Hip Dominant (glute/hamstring)
Beginner	Regression	Baseline	Progression	Advanced
Toe Touch Progression	KB DeadliftSumo KB DL	Trap Bar DL	Single Leg Bent Leg DeadLift	Single Leg Straight Leg Deadlift
Assisted SLDL	Reaching SLDLPlate SLDL	Cross Reaching SLDLMedball Reaching SLDL	1 KB/DB SLDLAnterior Reach Cable SLDLSlideboard Reverse Lunge	2KB DB SLDLU-Bar SLDL
Toe Touch Progressions Back pain= goblet squat or Split Squat	Hip Hinge Patterning	KB DeadliftSumo KB DL	KB Swing
2-Leg Hip Lift	1-Leg Hip LiftGlute Ham Raise	2-Leg Shoulder Elevated Hip Lift	Shoulder Elevated 1 Leg Hip Lift	Shoulder elevated 1 leg hip lift with sanbag
BW Slideboard Reverse Lunge	Goblet SB RL	1 KB SB RL	2KB SB RL	2 KB Rack Pos SB RL
Bilateral Hip Lift	Bi-Lateral Slide Board Eccentric Only Hip Lift	Bi-Lateral Slide Board Hip Lift, Contrentric Focus	Uni-lateral slideboard eccentric focused	Uni-lateral slideboard concentric focused.
Conditioning
Day 1: 1.5 mile Max Aerobic Speed test, record Average RPM
:10 on :30 off x8 bike
:10 on :20 off x8 bike
:15 on :30 off x8 bike
:20 on :30 off x8 bike
:20 on :20 off x8 bike
:20 on :10 off x 8 bike
:15 on :30 off, MB SLAM, RUN, BIKE SPRINT 3X
1 MILE BIKE RIDE, RECORD TIME
Temp runs x8 work rest 1:2
75 yard shuttle run x8 work/rest 1:4/ 1:2 for advanced
10/20 @ 120% MAS
20/10 @ 110% MAS
150 Yard shuttles x5 work/rest 1:3
Temp run x16 work/rest 1:2
2x 20/10x8 and 10/20x8
3x 20/10
1.5 Mile Test
300 yard shuttle x1/ x2/ x3/ work/rest 1:2
150 yard shuttle x4/ x3/ 4 work/rest 1:2
3x .3 milkes work/rest 1:1
4x .3 miles work/rest 1:1
5x .3 mile work/rest 1:1
Bike sprint :15/:!5
Sled push 10 yards down and back x4/x5/x6
Bike (record time) average RPM 1 mile/ 1.5 mile, 2 mile
Temp run 40-50 yards (75% effort) x8
Bike sprint .2 mile work/rest 1:2 x6
Light Sled run 10 yards down and back x5
Bike sprint :20/:10 x8
Sled push 15 yards down and back x4
Bike 5 calorie sprint on the minute x7
Temp run 40-50 yards 75% effort x10
Bike sprint .3 work rest 1:2 x4
Bike sprint :30/:30 x6
Self push 20 yards and back x2
Bike sprint 7 calories on the minute, rest remaining minute x5
Temp run 40-50 yards 75% effort x11
Bike record time and average RPM 1.5 mile/2 mile/2.5
:20 on :10 off

Adapted PE Resources:https://www.nc-ape.com/


4. Strength Training (for APE)
Medball Specific(sub any weight)	Core	Lower Body	Upper Body
Bicep Curl	Dead bug
Overhead Press	Quadruped reach
Iso Rotation Hold	Sun Bird/Dog
Around Waist/Head	Bear Hold	Knee Dominant	Vertical Pull
Figure 8	Bear Reach
Bicep Curl	Iso Rotation Hold
Big Circles
Small Circles
Overhead Press	Front Plank	Bilateral Squat	Chin/Pull Up
Goblet Squat	Plank Reach	Goblet Squat	X Pull Down
Isometric Lunge	Plank Row	Isometric Lunge	Horizontal Pull
Sumo Deadlift	Side Plank	Sumo Deadlift	Dumbbell Row
Bent Over Row	Suitcase Carry	Deadlift	Bent Over Row
Split Squat	Farmers Walk	Split Squat	Inverted Row
½ kneeling chop	½ kneeling chop	RFE Split Squat	Single or double leg row
½ kneeling lift	½ kneeling lift	Single Leg Squat	Single arm rotational row
Lunge chop	Lunge chop	Skater Squat	Pressing
Floor Press	Lunge lift	Lunge	Wall Pushup
Lateral SquatStanding chop	Standing chop	Lateral Squat	Knee Push-up, hand elevated
Standing lift	Standing lift	Side-Walk Squat	Push-upPushup up hold
Transverse chop	Transverse chop	Hip Dominant	Foot elevated pushup
Step up lift	Step up lift	Single leg reach	Half kneeling alternating press
Single leg deadliftHigh split double arm press	Cook hip lift	Single leg deadlift	High split single arm press
Bridge with arms extended	Double leg bridge	Single leg bridge	Standing double arm or alternating press
Split stance deadlift	March bridge	Split Stance Deadlift	Sports Flex high & low
Supine Press	Quadruped hip extension	Good MorningI,Y,T	Sports Flex T
	Contra Reach	Glute Kickbacks	Standing shoulder external rotation
	Str8 Leg Sit-Up
	Get-Up
	Front Plank
	Plank Reach

Cool-Down Mobility/Stretching


Cool-Down Mobility/Stretching
Upper Body	Lower Body	Spine
Shoulder, Scapula circles	Hip, Knee, Ankle circles	Neck, T-Spine circles
Elbow, Wrist circles	Butterfly, feet together	Cat/Cow Segmentation
Wrist extension stretch	Bear, knees 90	T-Spine Rotation
Wrist flexion stretch	Straddle, wide legs stretch	T-Spine Lateral Flexion
Arm across chest	90/90, hip external/internal	Prone Infinite Hover
Arms overhead stretch	#4, one leg in, one leg out	Child’s Pose
Arms behind back stretch	Figure 4	Forward Fold
Elbows overhead stretch	Supine straight leg stretch	Cross leg reach
Doorway stretch	Supine One knee pull	Thread Needle
Shoulder Axials	½ kneeling ankle	Bridge
Shoulder 90/90’s	Tibial rotations	Knees to chest
Swimmer Hovers	Prone frog stretch	Sphinx
Apleys Shoulder Infinite	Kneeling stretch	Trunk Lift or Cobra
	Wall, Lower Limb Stretch
	Cricket feet out wide squat
Cool Down Breathing
Focused/Deep Breathing	Slow Exhale, nostril inhale	Relaxed, slow breathing
Cool Down Health (example topics)
Myplate	Creating a healthy meal	How to steam vegetables
Choosing colored foods	Benefits of water	Sleep Quality
Dental Hygiene	Exercise Recommendations	Why stretch?
Heart Health	Bone Health	Muscle Locations
6. Discussion (Reflection, Questions/ Assessments)
Cognitive	Affective	Psychomotor
What were the sport skills we learned today during sports? What were the 3 cues from the first skill? How do we breathe to calm down? Tell a peer in your own words what we learned in health. How did we break down an activity or exercise today? Why is it important to cool-down? How many water breaks did we get during class?	Discuss how you felt during class today. Did you follow along during all of the activities today? Why or why not? What activity was the most important to you today? How can you be an active role model in health and fitness? Share your view towards learning about breathing. Is there anyone in class today you want to give praise to or congratulate?	Were you able to copy all of the instructors movements today? Are you able to perform the movements from memory? Does the student consistently demonstrate the proper techniques to most skills 80% of the time? Can the student combine two motor patterns during dance or dynamic stretching? Can the student perform most activities with ease?