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1st Semester by langkunxg

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									TL/SL/PSG/PL/CDR/1SG                                                                           IN CLASS                                                                                                                  5/4/2013
Primary Trainers                                                                             PT SCHEDULE


                DATE      FOCUS                PT ACTIVITY 1                         PT ACTIVITY 2                       PT ACTIVITY 3                              PT ACTIVITY 4             D&C ACTIVITY 5
             17 & 20Aug   STRETCH   Neck Rot - 5 ea dir                   Arms & Shoulder Rot - 5 ea            Hips Rot - 5 ea                           Knees & Ankles Rot - 5 ea              Position of Attention

             21-22Aug      ABS      Ab Stretch - 20 sec                   Flutter Kick - 10 - 4 count           Leg Raise - 10 - 4 count                  Leg Spreader - 10 - 4 count            Position of Attention
       CDR   27-28 Aug     ARMS     Overhead Arm Pull - 20 sec ea         Push-up - M = 10 F = 5 / 4-count      Chest Press - 10 - 4 count                Front Leaning Rest - 20 sec                     Parade Rest

             30-31 Aug     LEGS     Thigh Str Standing - 20 sec ea        Engine - 10 - 4 count                 Knee Bender - 10 - 4 count                Squat & Hold - 20 sec                         At Ease / Rest

             10-11 Sep    CARDIO    Calf Str (Toe Pull) - 20 sec ea       Jump Rope - 10 - 4 count              Side Straddle Hop - 10 - 4ct              Hop 1 Foot 8 - 4 ct ea                          All 4 above

       1SG   13-14 Sep    STRETCH   Neck & Shoulder Str - 20sec ea        Abdominal Stretch - 20 sec            Chest Stretch - 20 sec                    Upper Back Stretch - 20 sec                     All 4 above
                                                                                                                                                          Opp. Elbow to Opp. Knee - 8 ea
             17-18 Sep     ABS      Abdominal Stretch - 20 sec            Supine Bicycle - 8 - 4 count          Leg spreader - 8 - 4 count                                                        Present/Order Arms

             20-21 Sep     ARMS     Neck & Shoulder Str - 20sec ea        Dips - M = 5 F = 5        4 - count   Dip & Hold - 10 sec                       Tricep Press - 10 - 4 - count           Present/Order Arms
        PL
             27-28 Sep     LEGS     Hamstring Str Standing - 20 sec       Squat Bender - 8 - 4 count            Bend & Reach - 8 - 4 count                Calf Raises - 15 - 4 count                 All above 1 time

             1-2 Oct      CARDIO    Thigh Stretch Standing - 20 sec ea    Cross Country Skier - 10 - 4 count    Side Straddle Hop - 15 - 4ct              Hop 1 foot - 12 - 4 count ea               All above 1 time

             4-5 Oct      STRETCH   Upper Back Stretch - 30 sec           Chest Stretch - 30 sec                Overhead Arm Pull - 30 sec ea             Hamstring Str (Seated) - 30 sec                  Right Face
       PSG   11-12 Oct     ABS      Abdominal Stretch - 30 sec            Flutter Kick - 15 - 4 count           Leg Raise - 10 - 4 count                  Crunches-10 Hold in up pos 5 sec                  Left Face

             15-16 Oct     ARMS     Chest Stretch - 30 sec                Chest Press - 25         4 - count    Overhead Press-25 4-count                 Overhead Clap -25 4-count                       About Face

             18-19 Oct     LEGS     Thigh Stretch Standing - 30 sec ea    Engine - 15 - 4 count                 Knee Bender - 15 - 4 count                Squat & Hold - 30 seconds                 All Facing Mvmts

             22-23 Oct    CARDIO    Calf Stretch (Standing) - 20 sec ea   Ski Jumper - 15 - 4 count             Scissor Jack - 15 - 4 count               Jump Rope - 25 - 4 count                  All Facing Mvmts

             25-25 Oct    STRETCH   Thigh Stretch Standing - 30 sec ea    Hamstring Str Standing - 30 sec       Hamstring Str Seated- 30 sec              Hip & Back Str Seated - 30 sec ea          All above 1 time

             29-30 Oct     ABS      Abdominal Stretch - 30 sec            Supine Bicycle - 10 - 4 count         Leg spreader - 20 - 4 count               Leg Raise - 20 - 4 count                   All above 1 time

             1-2 Nov       ARMS     Overhead Arm Pull - 30 sec ea         Push-up - M = 15 F = 10 4-count       Chest Press - 20 - 4 count                Front Leaning Rest - 40 sec                  March in Place
       CDR
             5-6 Nov       LEGS     Hamstring Str Standing- 30 sec        Squat Bender - 20 - 4 count           Knee Bender - 20 - 4 count                Calf Raises - 20 - 4 count          March Place w/ Cadence

             8-9 Nov      CARDIO    Calf Str (Toe Pull) - 30 sec ea       Jump Rope - 30 - 4 count              Side Straddle Hop - 20 - 4 count          Hop 1 Foot - 15 - 4 count ea        March Place w/ Cadence
       1SG   12-13 Nov    STRETCH   Groin Stretch Standing - 30 sec ea    Groin Stretch Seated - 30 sec
                                                                                                                Groin Str Seated Straddle - 30 sec each
                                                                                                                                                          Hip & Back Str Seated - 30 sec ea       Column Left, March

             15-16 Nov     ABS      Abdominal Stretch - 30 sec            Flutter Kick - 20 - 4 count           Swimmer - 20 - 4 count                    Leg Raise - 20 - 4 count               Column Right, March
                                                                                                                Dip & Hold (legs & arm straight) - 40
        PL   19-20 Nov     ARMS     Neck & Shoulder Str - 30 sec ea       Dips - M = 15 F = 10 4 - count        sec                                       Tricep Press - 20 - 4 count                    Rear, March

             26-27 Nov     LEGS     Thigh Stretch Standing - 40 sec ea    Engine - 20 - 4 count                 Knee Bender - 20 - 4 count                Squat & Hold - 45 seconds               Change Step, March

             29-30 Nov    CARDIO    Thigh Stretch Standing - 30 sec ea    Cross Country Skier - 20 - 4 count    Side Straddle Hop - 20 - 4 count          Hop 1 foot - 20 - 4 count each            Rt/Lt Step March
       PSG
             6-7 Dec      STRETCH   Calf Stretch Standing - 1 min ea      Calf Stretch (Toe Pull) - 1 min ea    Hamstring Str Standing- 1 min             Thigh Str Standing - 1 min                   Any Marching

             10-11 Dec     ABS      Abdominal Stretch - 30 sec            Supine Bicycle - 15 - 4 count         Swimmer - 20 - 4 count                    Opp Elbow to Opp Knee 20 - ea                Any Marching
        SL   13-14 DEC     ARMS     Chest Stretch - 40 sec                Chest Press - 30 - 4 - count          Overhead Press - 30 - 4 - count           Overhead Clap - 30 - 4 - count               Any Marching

             17-18 DEC     LEGS     Hamstring Str Standing - 40 sec       Squat Bender - 20 - 4 count           Bend & Reach - 20 - 4 count               Calf Raises - 25 - 4 count                 All above 1 time
        TL   20-21 DEC    CARDIO    Calf Str (Standing) - 40 sec each     Ski Jumper - 20 - 4 count             Scissor Jack - 20 - 4 count               Side Straddle Hop - 20 - 4 count           All above 1 time
DATE   FOCUS              PT ACTIVITY 1                         PT ACTIVITY 2                         PT ACTIVITY 3                        PT ACTIVITY 4                 D&C ACTIVITY 5
       STRETCH   Neck Rotation - 6 each direction     Arms & Shoulder Rotation - 6 each Hips Rotation - 6 each                    Knees & Ankles Rotation - 6 each
        ABS      Abdominal Stretch - 20 sec           Flutter Kick - 20 - 4 count              Leg Raise - 10 - 4 count           Leg Spreader - 10 - 4 count
        ARMS     Overhead Arm Pull - 20 sec each      Push-up - M = 15 F = 10                   Chest
                                                                                           4-count Press - 20 - 4 count           Front Leaning Rest - 30 sec
        LEGS     Thigh Stretch Standing - 20 sec eachEngine - 20 - 4 count                     Knee Bender - 20 - 4 count       Squat - 20 seconds
       CARDIO    Calf Stretch (Toe Pull) - 20 sec each Jump Rope - 30 - 4 count                Side Straddle Hop - 15 - 4 count Hop 1 Foot - 12 - 4 count each
       STRETCH                                       A
                 Neck & Shoulder Stretch - 45 sec eachbdominal Stretch - 45 sec                Chest Stretch - 45 sec             Upper Back Stretch - 45 sec
        ABS      Abdominal Stretch - 30 sec                                                 Opp. Elbow to Opp. Knee - 15 - each side - 10 - Hold in up position 5 sec
                                                      Supine Bicycle - 20 - 4 count (slow cadence)                         Crunches
        ARMS                                         D
                 Neck & Shoulder Stretch - 30 sec each ips - M = 15 F = 10                                                      Tricep
                                                                                    4 - count Dip Hold (legs & arm straight) - 30 sec Press - 25 - 4 - count
        LEGS     Hamstring Stretch Standing - 30 sec Squat Bender - 20 - 4 count               Bend and Reach 20 - 4 count Calf Raises - 20 - 4 count
       CARDIO    Thigh Stretch Standing - 30 sec eachCross Country Skier - 20 - 4 count                                         each
                                                                                               Side Straddle Hop - 20 - 4 count Hop 1 foot - 10 - 4 count each
       STRETCH   Upper Back Stretch - 45 sec          Chest Stretch - 45 sec                                                  arm
                                                                                               Overhead Arm Pull - 45 sec eachHamstring Stretch (Seated) - 45 sec
        ABS      Abdominal Stretch - 30 sec           Flutter Kick - 25 - 4 count              Leg Raise - 15 - 4 count           Crunches - 12 - Hold in up position 5 sec
        ARMS     Chest Stretch - 30 sec               Chest Press - 50         4 - count       Overhead Press - 50                 Overhead Clap - 50
                                                                                                                            4 - count                       4 - count
        LEGS     Thigh Stretch Standing - 30 sec eachEngine - 25 - 4 count                     Knee Bender - 25 - 4 count         Squat - 30 seconds
       CARDIO    Calf Stretch (Standing) - 20 sec each Ski Jumper - 20 - 4 count               Scissor Jack - 20 - 4 count        Jump Rope - 50 - 4 count
       STRETCH                                       Hamstring Stretch Standing - 1 min Hamstring Stretch Seated- 1 minute & Back Stretch Seated- 1 minute each
                 Thigh Stretch Standing - 1 minute each                                                                Hip
        ABS      Side Bender - 30 sec each side       Poolside Knees Up - Supine 1 min         Front Flutter Kick - 1 min         Twisting Legs Supine - 1 min
        ARMS     Bounce - 1 min                       Push Aways - 1 min                       Gutter Push-Ups - 1 min            Walking Crawl - down & back once
        LEGS     Side Leg Raises - 30 sec each       Rear Leg Lifts - 30 sec each              Alternate Toe Touch - 1 min        Stride Hop - 1 min
       CARDIO    Bounding in Place w/ Alt Arm - 1 minSide Straddle Hop - 1 min                 The Engine (in place) - 1 min      Running - down & back once
       STRETCH   Groin Stretch Standing - 1 min each Groin Stretch Seated - 1 min                                               Groin Stretch Seated Straddle - 1 min each
                                                                                               Groin Stretch Seated Straddle - 1 min each
        ABS      Abdominal Stretch - 45 sec           Flutter Kick - 25 - 4 count                                               Swimmer
                                                                                               Crunches - 12 - Hold in up position 5 sec - 20 - 4 count
        ARMS                                         D
                 Neck & Shoulder Stretch - 45 sec each ips - M = 20 F = 15                                                      Tricep
                                                                                    4 - count Dip Hold (legs & arm straight) - 50 sec Press - 25 - 4 - count
        LEGS     Thigh Stretch Standing - 45 sec eachEngine - 30 - 4 count                     Knee Bender - 25 - 4 count       Squat - 40 seconds
       CARDIO    Thigh Stretch Standing - 45 sec eachCross Country Skier - 25 - 4 count                                         each
                                                                                               Side Straddle Hop - 20 - 4 count Hop 1 foot - 20 - 4 count each
       STRETCH                                                                                                          Hip
                 Calf Stretch Standing - 1 min each Calf Stretch (Toe Pull) - 1 min each Hamstring Stretch Standing- 1 min & Back Stretch Seated - 1 min each
        ABS      Abdominal Stretch - 45 sec                                                 Opp. Elbow to Opp. Knee - 20- each side 22 - 4 count
                                                      Supine Bicycle - 22 - 4 count (slow cadence)                         Swimmer-
        ARMS     Chest Stretch - 45 sec               Chest Press - 50         4 - count       Overhead Press - 50                 Overhead Clap - 50
                                                                                                                            4 - count                       4 - count
        LEGS     Hamstring Stretch Standing - 45 sec Squat Bender - 30 - 4 count               Bend and Reach 25 - 4 count        Calf Raises - 30 - 4 count
       CARDIO    Calf Stretch (Standing) - 45 sec each Ski Jumper - 25 - 4 count               Scissor Jack - 25 - 4 count        Scissor Jack - 25 - 4 count


       FOCUS                ACTIVITY 1                            ACTIVITY 2                            ACTIVITY 3                           ACTIVITY 4
       STRETCH   Neck Rotation - 8 each direction     Arms & Shoulder Rotation - 8 each Hips Rotation - 8 each                    Knees & Ankles Rotation - 8 each
        ABS      Abdominal Stretch - 1 min            Flutter Kick - 25 - 4 count              Leg Raise - 15 - 4 count           Leg Spreader - 15 - 4 count
        ARMS     Overhead Arm Pull - 30 sec each      Push-up - M = 20 F = 15                   Chest
                                                                                           4-count Press - 25 - 4 count           Front Leaning Rest - 1 min
        LEGS     Thigh Stretch Standing - 30 sec eachEngine - 25 - 4 count                     Knee Bender - 25 - 4 count       Squat - 1 min
       CARDIO    Calf Stretch (Toe Pull) - 30 sec each Jump Rope - 30 - 4 count                Side Straddle Hop - 20 - 4 count Hop 1 Foot - 20 - 4 count each
       STRETCH                                       A
                 Neck & Shoulder Stretch - 45 sec eachbdominal Stretch - 1 min                 Chest Stretch - 1 min              Upper Back Stretch - 1 min
        ABS      Abdominal Stretch - 1 min                                                  Opp. Elbow to Opp. Knee - 20 - each
                                                      Supine Bicycle - 20 - 4 count (slow cadence)                         Crunches - 15 - Hold in up position 5 sec
        ARMS     Overhead Arm Pull - 45 sec each      Dips - M = 20 F = 15                                                       min
                                                                                    4 - count Dip Hold (legs & arm straight) - 1Tricep Press - 30 - 4 - count
        LEGS     Hamstring Stretch Standing - 1 min Squat Bender - 30 - 4 count                Bend and Reach 25 - 4 count Calf Raises - 40 - 4 count
       CARDIO    Thigh Stretch Standing - 45 sec eachCross Country Skier - 25 - 4 count                                         each
                                                                                               Side Straddle Hop - 30 - 4 count Hop 1 foot - 25 - 4 count each
TL/SL/PSG/PL/CDR/1SG     IN CLASS    5/4/2013
Primary Trainers       PT SCHEDULE
                                                                                                PT Schedule                                                                                        5/4/2013

                                                                                               2nd Semester
                                                                                                 2011-2012

 DATE         FOCUS                      ACTIVITY 1                           ACTIVITY 2                           ACTIVITY 3                              ACTIVITY 4             D&C ACTIVITY 5

 2-3 Jan      STRETCH      Neck Rotation - 6 ea dir              Arms & Shoulder Rot - 6 ea           Hips Rotation - 6 each                  Knees & Ankles Rot - 6 ea                      Right Flank

 5-6 Jan        ABS        Abdominal Stretch - 20 sec            Flutter Kick - 20 - 4 count          Leg Raise - 20 - 4 count                Leg Spreader - 20 - 4 count                    Right Flank

9-10 Jan       ARMS        Overhead Arm Pull - 25 sec ea         Push-up - M =20 F =15 4-count        Chest Press - 25 - 4 count              Front Leaning Rest - 30 sec                    Left Flank

12-13 Jan       LEGS       Thigh Stretch Standing - 25 sec ea    Engine - 25 - 4 count                Knee Bender - 25 - 4 count              Squat & Hold - 45 seconds                      Left FLank

 17-Jan       CARDIO       Calf Stretch (Toe Pull) - 25 sec ea   Jump Rope - 30 - 4 count             Side Straddle Hop - 20 - 4 count        Hop 1 Foot - 15 - 4 count ea                  Column Left

19-20 Jan     STRETCH      Neck & Shoulder Str - 45 sec ea       Abdominal Stretch - 45 sec           Chest Stretch - 45 sec                  Upper Back Stretch - 45 sec                   Column Left

23-24 Jan       ABS        Abdominal Stretch - 45 sec            Supine Bicycle - 20 - 4 count        Opp. Elbow to Opp. Knee -20 ea          Crunches - 10 - Hold up 5 sec                Column Right

26-27 Jan      ARMS        Neck & Shoulder Str - 30 sec ea       Dips - M = 15 F = 10 4 - count       Dip & Hold Up Pos - 45 sec              Tricep Press - 25 - 4 - count                Column Right

30-31 Jan       LEGS       Hamstring Str Standing - 45 sec       Squat Bender - 25 - 4 count          Bend and Reach 25 - 4 count             Calf Raises - 30 - 4 count                Counter Column

 2-3 Feb      CARDIO       Thigh Str Standing - 30 sec ea        Cross Country Skier-20 -4count       Side Straddle Hop - 20 - 4 count        Hop 1 foot - 18 - 4 count each            Counter Column

 6-7 Feb      STRETCH      Upper Back Stretch - 45 sec           Chest Stretch - 45 sec               Overhead Arm Pull - 45 sec ea           Hamstring Str Seated- 45 sec              Counter Column

9-10 Feb        ABS        Abdominal Stretch - 45 sec            Flutter Kick - 25 - 4 count          Leg Raise - 20 - 4 count                Crunches - 12 - Hold up 5 sec             Counter Column

13-14 Feb      ARMS        Chest Stretch - 45 sec                Chest Press - 50 4 - count           Overhead Press - 50 4 - count           Overhead Clap - 50 4 - count        4 Stationary Movement

16-17 Feb       LEGS       Thigh Str Standing - 30 sec ea        Engine - 25 - 4 count                Knee Bender - 25 - 4 count              Squat & Hold - 1 min                4 Stationary Movement

20-21 Feb     CARDIO       Calf Str (Standing) - 20 sec ea       Ski Jumper - 20 - 4 count            Scissor Jack - 20 - 4 count             Jump Rope - 50 - 4 count            4 Stationary Movement

23-24 Feb     STRETCH      Thigh Str Standing - 1 min ea         Hamstring Str Standing - 1 min       Hamstring Str Seated- 1 min             Hip & Back Str Seated- 1 min ea                Any above

27-28 Feb     STRETCH      Groin Str Standing - 1 min ea         Groin Stretch Seated - 1 min         Groin Stretch Seated Straddle - 1 min each Center / Left / Right / Center                Left Step

 1-2 Mar        ABS        Abdominal Stretch - 45 sec            Flutter Kick - 25 - 4 count          Crunches - 12 - Hold up 5 sec           Swimmer - 25 - 4 count                          Right Step

 5-6 Mar     SWIM - ABS    Side Bender - 30 sec each side        Poolside Knees Up - Supine 1 min     Front Flutter Kick - 1 min              Twisting Legs Supine - 1 min

 7-8 Mar    SWIM - ARMS    Bounce - 1 min                        Push Aways - 1 min                   Gutter Push-Ups - 1 min                 Walking Crawl - down & back 1X
12-13 Mar
            SWIM - LEGS    Side Leg Raises - 30 sec each         Rear Leg Lifts - 30 sec each         Alternate Toe Touch - 1 min             Stride Hop - 1 min
15-16 Mar   SWIM - CADIO Bounding in Place w/ Alt Arm - 1 min    Side Straddle Hop - 1 min            The Engine (in place) - 1 min           Running - down & back 1X
                                                                                            PT Schedule                                                                                     5/4/2013

                                                                                           2nd Semester
                                                                                             2011-2012

              FOCUS                    ACTIVITY 1                         ACTIVITY 2                                ACTIVITY 3                         ACTIVITY 4            D&C ACTIVITY 5

26-27 Mar      ARMS     Neck & Shoulder Str - 45 sec ea      Dips - M = 20 F = 15 4 - count            Dip & Hold Up Pos - 50 sec         Tricep Press - 25 - 4 - count                Rear March

29-30 Mar      LEGS     Thigh Str Standing - 45 sec ea       Engine - 30 - 4 count                     Knee Bender - 25 - 4 count         Squat - 40 seconds                       Counter Column

  2-3 Apr     CARDIO    Thigh Str Standing - 45 sec ea       Cross Country Skier - 25 - 4 count        Side Straddle Hop- 20 4 count      Hop 1 foot - 20 - 4 count each                   Flanks

  5-6 Apr     STRETCH   Calf Stretch Standing - 1 min ea     Calf Stretch (Toe Pull) - 1 min ea        Hamstring Str Standing- 1 min      Hip & Back Str Seated - 1 min ea               Columns

 9-10 Apr      ABS      Abdominal Stretch - 45 sec           Supine Bicycle - 22 - 4 count             Opp. Elbow to Opp. Knee - 20- ea   Swimmer- 22 - 4 count                      Any Marching

12-13 Apr      ARMS     Chest Stretch - 45 sec               Chest Press - 50        4 - count         Overhead Press - 50 4 - count      Overhead Clap - 50 4 - count               Any Marching

16-17 Apr      LEGS     Hamstring Str Standing - 45 sec      Squat Bender - 30 - 4 count               Bend and Reach 25 - 4 count        Calf Raises - 30 - 4 count                 Any Marching

19-20 Apr     CARDIO    Calf St (Standing) - 45 sec ea       Ski Jumper - 25 - 4 count                 Scissor Jack - 25 - 4 count        Scissor Jack - 25 - 4 count                Any Marching

23-24 Apr     STRETCH   Neck Rotation - 8 ea dir             Arms & Shoulder Rot - 8 ea                Hips Rotation - 8 each             Knees & Ankles Rot - 8 ea

26-27 Apr      ABS      Abdominal Stretch - 1 min            Flutter Kick - 25 - 4 count               Leg Raise - 15 - 4 count           Leg Spreader - 15 - 4 count

30 A- 1 May    ARMS     Overhead Arm Pull - 30 sec ea        Push-up - M =20 F=15 4-count              Chest Press - 25 - 4 count         Front Leaning Rest - 1 min

 3-4 May       LEGS     Thigh Str Standing - 30 sec ea       Engine - 25 - 4 count                     Knee Bender - 25 - 4 count         Squat - 1 min

 7-8 May      CARDIO    Calf Str (Toe Pull) - 30 sec ea      Jump Rope - 30 - 4 count                  Side Straddle Hop - 20 - 4 count   Hop 1 Foot - 20 - 4 count each

10-11 May     STRETCH   Neck & Shoulder Str - 45 sec ea      Abdominal Stretch - 1 min                 Chest Stretch - 1 min              Upper Back Stretch - 1 min

14-15 May      ABS      Abdominal Stretch - 1 min            Supine Bicycle - 20 - 4 count             Opp. Elbow to Opp. Knee - 20 ea    Crunches - 15 - Hold up 5 sec

17-18 May      ARMS     Overhead Arm Pull - 45 sec each      Dips - M = 20 F = 15          4 - count   Dip & Hold Up Pos - 1 min          Tricep Press - 30 - 4 - count

21-22 May      LEGS     Hamstring Stretch Standing - 1 min   Squat Bender - 30 - 4 count               Bend & Reach 25 - 4 count          Calf Raises - 40 - 4 count

24-25 May     CARDIO    Thigh Stre Standing - 45 sec ea      Cross Country Skier - 25 - 4 count        Side Straddle Hop - 30 - 4 count   Hop 1 foot - 25 - 4 count each
 PT Schedule   5/4/2013

2nd Semester
  2011-2012

								
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