2. Comprehensive Program
1
Rachel Haddad: Main goals include learning the basic fundamentals of exercise in a gym
setting. Learn new exercises andtechniques tousewhen going tothegym on a regular basis.
Small weekly goals include packing abag for the night before and workon maintaining a set
workout schedulethroughout theweek. Also, establish set times togo tothe gym andwork
on prioritizing workouts intothebusy schoolweek! (useaplanner or phoneapp)
Cardiorespiratory:
Frequency- 2 times during the
school week, once on the
weekend (thurs-sun)
Intensity- Using the RPE scale
provided below, keep at
moderate intensity (between 3-7)
Time-Warm up: 5 min of dynamic
stretching/ light 2 jogs around
trackCardio: 15 min to begin/
increase 5 min every 2 weeksCool
down/Stretch: 5 min (2 min
jog/walk then static stretches)
Type-Cross Country background:
Start with running around the
track, may switch for a treadmill
ifthat’s preferred.
Muscular Fitness:
Frequency- 2 days per week
Intensity- Try to stay at a constant
5-7 on the RPE scale
Time (Reps/Sets): 10 reps with 2
sets of each exercise
Rest: 2 min between each
exercise
Type (as shown in pictures
below): Dumbbell Bench, Single
Arm Dumbbell Row, Dumbbell
Front Squat, Lunge, Single-Leg
Step Ups, Seated Medicine Ball
Trunk Rotations, add the back
extension as requested for your
Erector Spinae.
Flexibility/Neuromotor:
Frequency- 2 days a week for
neuromotor, but use the flexibility for
the warm-up(dynamic)/cool-down
(static) on cardio days and muscledays=
total of 4 days a week.
Intensity/Time- based on how you feel,
only stretch till you feel the resistence
and tightness in your muscles (hold for
30 seconds)
Type- Dynamic: Arm Swings & Shoulder
Rugs, Leg Swings for the hips and glutes
(all sides),ButtKicks and High Knees on
the track.
Neuromotor: Seated balanceexercise,
standingone-leg balanceexercise(eyes
open/eyes closed),ankle-band shuffles,
balanceball squats with lowweight.
Static (with resistancebands):Foot toe
stretch, leg raises,Abductor & Adductors
stretch, Quads & Glutes. To add some
arm stretches do across thetorso single
arm holds,wall stretch and Hand/Bicep
stretch
4. Comprehensive Program
3
Picture Guide
Flexibility:
-Dynamic
-Static
Arm Swings
Shoulder Shrugs
Leg Swings (use a
wall or stablechair,
use a largeROM)
Butt Kicks
High Knees
Foot/Ankle
Stretch
Leg Raises
Abductor/Addu
ctor
Quads & Glutes
Across Torso and
Wall stretch for
upper body *new
Biceps and
forearm stretch
*new
