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SCHOOL CLOSURE ASSIGNMENTS

  • All Physical Education students will be expected to watch the attached video clips for each unit. Please be prepared to discuss the videos in detail upon return to school.  It may help to jot down some notes as a reminder of each activity. Focus in on technique of skill, rules, offensive and defensive strategies, what was most valuable and/or interesting in the clips, etc…    Viewing more than once may be essential for some.

    Please email your Physical Education teacher with any questions you may have.  An immediate email response can be expected between the hours of 7:30am-2:30pm.

    dsmarro@bscsd.org                                        tmoseman@bscsd.org                     tsnyder@bscsd.org

    kechandy@bscsd.org                                      dnowc@bscsd.org

    jbuffoline@bscsd.org                                      rimmel@bscsd.org

    Mr. Snyder - Lifeguarding and Guard Start assignments are in Schoology

    Tennis

    Girls Lacrosse

    Archery

    Floor Hockey

     

    ACTIVE CHOICES WHILE AT HOME:

    Please email your Physical Education teacher with any questions you may have.  An immediate email response can be expected between the hours of 7:30am-2:30pm.

    dsmarro@bscsd.org                                        tmoseman@bscsd.org                     tsnyder@bscsd.org

    kechandy@bscsd.org                                      dnowc@bscsd.org

    jbuffoline@bscsd.org                                      rimmel@bscsd.org

     

    40 Minute Aerobic Workout: https://www.youtube.com/watch?v=cwYXJ0eAeFw

    30 minute Hip Hop Tabata: https://www.youtube.com/watch?v=kwkXyHjgoDM

    20 minute Yoga flow for Unsettling Times: https://youtu.be/ENr27Q1hKsw

    30 minute Beginner Yoga Class: https://youtu.be/WwF7ooo1igE

    AB Workout (10 Minutes): https://www.youtube.com/watch?v=AnYl6Nk9GOA

    AB workout (6 Minutes): https://www.youtube.com/watch?v=ITPcN8U_tYg

    30 minute fat burning home workout for beginners. Achievable, low impact results. https://www.youtube.com/watch?v=gC_L9qAHVJ8

    Indoor Cycle Workout Beginner (students with an exercise bike at home) https://www.youtube.com/watch?v=XVlXHG-P9YY

    Intense 5 Minute at Home Shoulder Workout https://www.youtube.com/watch?v=mZAkWuivyzI

    Intense 10 Minute at Home Shoulder Workout https://www.youtube.com/watch?v=Z68by50la9Q

    Intense 5 Minute at Home Triceps Workout https://www.youtube.com/watch?v=QtFHLwvfya4

    30 Min Upper Body Workout without Weights - Arms Chest and Back at Home - https://www.youtube.com/watch?v=NYL1HaT9JfU

    • Workout #1: Leg Workout

    Workout is to be repeated 5 times total.  Break for rest as needed.

    5 Single Leg Squats to a dinning chair; each leg https://www.youtube.com/watch?v=DaF1Qpr1y38

    10 Lateral lunges; each side https://www.youtube.com/watch?v=liFeq7swKfc

    15 steps ups with arms above head; or a weight if you have one; 15 step ups right leg first and 15 with left

    20 Split Squat Jumps https://www.youtube.com/watch?v=yncmjpwl_9g

    •  Workout #2: Leg Workout

    Workout is to be repeated 5 times total.  Break for rest as needed.

    10 Double Dumbbell RDL’s (Romanian Deadlift) https://www.youtube.com/watch?v=DIUm1gOzZgo

    10 Squat Jumps

    10 Right Leg Back Lunges, with Dumbbells https://www.youtube.com/watch?v=pdz8xQ2ZbrU

    10 Left Leg Back Lunges, with Dumbbells   

    10 Right Leg Curtsy Squats, with 2 Dumbbells https://www.youtube.com/watch?v=Qmj9i5ESWh8

    10 Left Leg Curtsy Squats, with 2 Dumbbells

    • Workout #3: Total body workout

    Workout is to be repeated 3 times total.  You will do 30 seconds on followed by 30 second rest.  During work 30 seconds go for maximal reps each time.

    Dumbbell/Kettlebell Goblet Squat https://www.youtube.com/watch?v=mF5tnEBrdkc

    Push ups https://www.youtube.com/watch?v=Eh00_rniF8E

    Dumbbell/Kettlebell Goblet Squat

    Push ups

    Dumbbell/Kettlebell Goblet Squat

    Push ups

    Dumbbell/Kettlebell Goblet Squat

    At Home Workout
    Lots of household items could be used to add resistance to home workouts and exercises. Please be sure to use common sense when being creative with your home workouts and be sure to get permission.

    1. Soup Cans/Misc. Bottles– use like you would hand weights! If you need more weight, find shampoo/conditioner bottles or other bigger bottles. You can also use water bottles and fill them with sand or other materials to make them heavier. You could eventually “graduate” to half-filled and fully filled gallon size bottles.
    2. Towels – Build, tone and strengthen your shoulders with a towel. To do this: Bring arms over your head and pull each end of the towel and pull from for resistance. You can also use your towel to stretch and give you a little more resistance and stretch.
    3. Robe Ties or Nylons– as a replacement to resistance bands. The robe ties will give more resistance.
    4. Pillows– Make an incline to do bench press exercises. These work even for inclined ab crunches.
    5. Paper towel roll, pool noodle, etc.– place on the floor and jump over in hurdle like fashion. Start with something smaller like the paper towel roll and move up from there.
    6. Chair– great for toning triceps with the triceps dips and inclined push-ups.
    7. Stairs– both for walking up and down and strengthening calf muscles with toe lifts.
    8. Wall– holding squats (pretending like you are sitting in a chair and standing with back against wall) to tone upper legs.
    9. Basketball or soccer ball– as a replacement for medicine ball routines and a soft kid’s ball for thigh and leg squeezes.
    10. PVC Pipe or broom handle– For the balancing exercises and to make a more challenging lunge and presses workout.

    Sliding WorkoutA paper plate or a small t shirt on a hardwood or laminate floor will work as a “slider” Be sure to test your “slider” before you begin.

    Sliding Disc Workout Tips

    • Start your exercise session with a short full-body warm up or perform the first few sliding disc exercises in a slow, gentle and controlled manner before increasing your tempo and intensity.
    • Perform each exercise through the full range of motion with a smooth and controlled effort.
    • Perform each exercise for 30 to 60 seconds, depending upon your fitness and comfort level.
    • Repeat entire circuit for a total of 3 to 5 rounds, or for a designated amount of time (35 minutes).
    • Increase the duration and intensity of each exercise as your fitness level increases.
    • Rest if you can't maintain your form and get sloppy with your movements.

    WORKOUT

    1. Mountain Climber - Start in a high plank position with both feet on the sliders. Slide your right knee forward to your chest, keeping your hips low. Push knee back and repeat on the other side. You can increase the intensity by increasing the speed of your motion. 
    1. Wide Mountain Climber - As an alternative to the basic mountain climber, you can do the wide mountain climber. This exercise will engage your core as well as open your hips. Choose one exercise or the other each time you move through the circuit.  Start in a plank position with both feet on the gliding discs. Keeping your hips low, pull your right leg forward to the outside of your right arm into a runner’s lunge. Slide your right leg back to the starting plank position. Repeat with your left leg. 
    1. Knee tuck - The knee tuck works your glutes, core, and hip flexors. Start in a high plank position with both feet on the sliders. Keep your hips level and pull both knees in to touch your chest, keeping your feet on the sliders. Keep your core tight and push your feet back into your original plank position. 
    1. Single Leg Curl from Bridge - Target your hamstrings and glutes with this move. Lie on your back with your knees bent and both feet on the sliders. Lift your hips into a bridge position, engaging glutes and hamstrings. Keeping your hips level, slide on foot forward, away from your glutes, then pull your foot back in. Repeat with the other foot and continue alternating sides. To increase the intensity or this exercise, curl both legs together. 
    1. Side Lateral Lunge - Start standing with your right foot on a slider and your left foot on the floor, feet shoulder-width apart. Engage your standing leg and glutes for balance as you drop into a one-legged squat position while sliding your right foot on the disc out to the right side. Pull your right foot smoothly back to toward you as you return to a standing position.  Perform 5 lunges with your right leg, then switch to the other side and repeat with your left sliding out. Switch and repeat again to fatigue. 
    1. Sliding Push up - This modified pushup works your entire upper body. Start in a high plank position with your hands on the discs and your feet hip-width apart. Lower into a pushup while sliding your right hand out to the side, keeping your core engaged and your hips level. Repeat the pushup with your left hand sliding out and continue, alternating sides.

    15 minute Abs: https://www.youtube.com/watch?v=0yZDVWab_dI

    Murph Workout: https://www.youtube.com/watch?v=CU_NWkq-rHY

    Leg Workout: https://www.youtube.com/watch?v=9ovuRgcuVm0

    Jump Rope Workout: https://www.youtube.com/watch?v=ANR7qxarlNs&list=PLp040-vWPWG7AKLxctFaChIESp9w0KgNa&index=1

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