Performance Course | THSCA At Home Workouts

PERFORMANCE COURSE NAME: PHASE: SUMMER PREP PROGRAM: CO-ED MIDDLE SCHOOL 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 STRAIGHT LEG RAISE 30sec 10reps w/ 2 sec pause DAY 1 DAY 2 DAY 3 STRENGTH STRENGTH STRENGTH WEEK 1-2 WEEK 3-4 WEEK 5-6 T1: ISO Squat (hold weight in Goblet position if needed) 4x20sec 5x20sec 5x25sec T1B: Squat to Sink 4x20sec 5x20sec 5x25sec T2: Middle Bridge 4x20sec 5x20sec 5x25sec T2B: Dynamic Blackburns 4x10 4x12 4x15 T2B: Lateral Plank T3: Lateral Squat 3x8E 3x10E 3x12E T3: Field Goal Taps T1: ISO Split Squat T2: Glute Bridge Walkouts WEEK 1-2 WEEK 3-4 WEEK 5-6 4x20sec 5x20sec 5x25sec WEEK 3-4 WEEK 5-6 4x20sec 5x20sec 5x25sec 4x20sec 5x20sec 5x25s T3: Walking Lunges 3x15yds 3x20yds 3x25yds T3B: Forward Leopard Crawl 3x15yds 3x20yds 3x25yds 4x5E (small steps) 4x6E (small steps) 4x8E (small steps) T2: Y,T,W Holds Hold at bottom Hold at bottom Hold at bottom and top for 2sec and top for 2sec and top for 2sec 4x25sec each 4x20sec each way 4x25sec each way way 3x8E 3x10E 3x12E T3B: Glute Bridge SPRINT DRILLS WEEK 1-2 T1: Push Up ISO 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 4