Performance Course | THSCA At Home Workouts

PERFORMANCE COURSE NAME: PHASE: SUMMER PREP PROGRAM: HIGH SCHOOL MALE DAILY READINESS CORRECTIVE EXERCISE CIRCUITS PAP DEEP SQUAT Glute Bridge Hip Rocks 1/2 Kneeling Ankle Mobility x10E Push Up Position Shoulder Tap x10E 30sec 90/90 Hip Switches x5E Leg Lowers x10E Squat to Stand w/Reach x10 Single Leg RDL x10E Kneeling T-Spine Rotation x10E Pick 1 circuit for total of 2 rounds after performing Serratus Plank Push Up x10 the daily readiness PAP Dynamic Blackburns x10 Fire Hydrants 10 reps each Push Up Position Shoulder tap 10 reps each Spiderman Lunge w/ Rotation 5 reps each Inchworm Walkouts SHOULDER 5 reps Field Goal Hold to Press 10reps w/ 2 sec pause DAY 1 DAY 2 STRENGTH WEEK 3-4 WEEK 5-6 T1: Goblet Rear Foot Elevated Split Squat 4x20sec 5x20sec 5x25s 4x2 5x2 4x3 T2: Plank to Push Up 4x15 4x20 4x25 T2: Glute Bridge Walkouts T2B: Dynamic Blackburns 4x15 4x20 4x25 T2B: Lateral Leopard Crawl T1B: Squat Jump DAY 3 STRENGTH WEEK 1-2 T1: ISO Squat (hold weight in Goblet position if needed) STRAIGHT LEG RAISE 30sec T1B: Split Squat Jumps STRENGTH WEEK 1-2 WEEK 3-4 WEEK 5-6 4x5E w/ 4 sec Pause at bottom each rep 3x2E 4x6E w/ 4 sec Pause at bottom each rep 3x3E 4x8E w/ 4 sec Pause at bottom each rep 4x2E WEEK 1-2 T1: Max Effort Pushups (try to get one more rep than last week) 4x5E (small steps) 4x6E (small steps) 4x8E (small steps) T2: Max Effort Pull Ups Hold at bottom Hold at bottom Hold at bottom and top for 2sec and top for 2sec and top for 2sec 3x10yds each 3x15yds each 3x20yds each or Chin Hangs way way way WEEK 3-4 WEEK 5-6 2 sets of as many 2 sets of as many 2 sets of as many reps as you can reps as you can reps as you can get in one minute get in one minute get in one minute 2 sets of max effort chin hang or chin up 2 sets of max effort chin hang or chin up 2 sets of max effort chin hang or chin up 3x15 each leg 3x20 each leg 3x25 each leg 3x15yds 3x20yds 3x25yds (try to get one more rep or 2 more seconds than last week) T3:Goblet/Body weight Lateral Lunge 3x8E T3B: Prone I-Y-T-W 3x10E 3x8 3x12E 3x10 3x12 T3B: Plate L-Raise to Press T3: Single Arm Banded or DB Row (neutral Grip) SPRINT DRILLS 3x8 3x10 3x12 3x8E 3x10E 3x12E T3: Walking Lunges T3B: Forward Leopard Crawl SPRINT DRILLS SPRINT DRILLS Knee Hugs 10yds Knee Hugs 10yds Knee Hugs 10yds Ankle Tug 10yds Ankle Tug 10yds Ankle Tug 10yds Slow Shuffle 10yds each way Dynamic March Slow Shuffle 10yds Fast Shuffle 10yds each Goose Step to Sprint MOVEMENT Vertical Jump Flying 10's (stride 20yds, sprint 10yds, stride 20yds) 5x3 stick last rep in UAP 6x3 stick last rep in UAP 4x10yds 5x10yds 6x10yds x3 x4 Broad Jumps Push Up Position to Sprint CONDITIONING 300 Yard Shuttle (50 yds and back for 3 trips) x2 40yds @80, 90, 100% 5yds and Sprint 10yds Sprint to Backward Run 40yds @80, 90, 100% MOVEMENT 4x3 stick last rep in UAP 5x3 stick last rep in UAP 6x3 stick last rep in UAP Speed Skaters 4x8 seconds 5x8 seconds 6x8 seconds 4x15yds 5x15yds 6x15yds Shuffle Ladder 4 sets of 5-10-5 5 sets of 5-10-5 6 sets of 5-10-5 x6 x8 CONDITIONING 60 Yard Sprints 10yds each Goose Step to Sprint MOVEMENT 4x3 stick last rep in UAP 10yds Fast Shuffle 5yds and Sprint 10yds Sprint to Backward Run 10yds each way Dynamic March 10yds each Goose Step to Sprint 40yds @80, 90, 100% Slow Shuffle 10yds Fast Shuffle 5yds and Sprint 10yds Sprint to Backward Run 10yds each way Dynamic March x4 CONDITIONING 60 Yard Shuttles (5yd and back, 10yd and back, 15yd and back) FOR MORE VISIT ELITE.PERFORMANCECOURSE.COM x2E x3E x4E

Performance Course | THSCA At Home Workouts | Page 2