Performance Course | THSCA At Home Workouts

PERFORMANCE COURSE NAME: PHASE: SUMMER PREP PROGRAM: HIGH SCHOOL MALE DAILY READINESS CORRECTIVE EXERCISE CIRCUITS PAP DEEP SQUAT STRAIGHT LEG RAISE Glute Bridge 30sec 1/2 Kneeling Ankle Mobility x10E Push Up Position Shoulder Tap x10E Hip Rocks 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 5 reps Field Goal Hold to Press 10reps w/ 2 sec pause T1: Goblet Squat (Use Backpack) 3 SECOND COUNT DOWN T1B: Squat Jump T2: Feet-Elevated Push-Ups DAY 1 DAY 2 DAY 3 STRENGTH STRENGTH STRENGTH WEEK 7 WEEK 8 WEEK 9 4x10 4x12 4x15 3x3 4x3 5x3 4x12 4x15 4x20 4x10 3sec. pause 4x12 3sec. pause 4x15 3sec. pause @ top @ top @ top T2B: Field Goal Holds T3: Reverse Lunge (Backpack on Back) T3B: Prone I-Y-T-W SHOULDER 3x8E 3x10E 3x12 3x15 3x12E 3x20 T1: Rear Foot Elevated Split Squat (Backpack on Back) T1B: Split Squat Jumps T2: Glute Bridge Walkouts T2B: Shoulder Taps T3: Single Arm Banded or DB Row (neutral Grip) T3B: Dynamic Blackburns SPRINT DRILLS WEEK 7 WEEK 8 WEEK 9 4x6E w/ 4 sec count down 4x8E w/ 4 sec count down 4x10E w/ 4 sec count down 3x3E 3x4E 3x5E 5x4 (small steps) Hold at bottom and top for 4sec 4x12E 5x5 (small steps) Hold at bottom and top for 4sec 4x15E 5x6 (small steps) Hold at bottom and top for 4sec 4x20E 4x12E 4x15E 4x20E T1: Push-Ups (3 SECOND COUNT DOWN) WEEK 7 WEEK 8 WEEK 9 4x8 4x10 4x12 T2: Chin Hangs (UNDERHAND GRIP) 4x20seconds 4x25seconds 4x30seconds T2: Max Effort Pull Ups 1 set of max effort chin up 1 set of max effort chin up 1 set of max effort chin up 3x15 each leg 3x20 each leg 3x25 each leg 3x20seconds each leg 3x25seconds each leg 3x30seconds each leg *Perform max effort pull up set AFTER chin hang sets* T3: Walking Reverse Lunges (Backpack on Back) 3x15 Hold in 3x20 Hold in 3x25 Hold in T3B: Split Squat ISO Holds front/back for 2s. front/back for 2s. front/back for 2s. 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 Dynamic March 10yds each Goose Step to Sprint MOVEMENT Single Leg Vertical Jump Flying 30's 4x3E stick each rep in UAP 4x30yds 6x3E stick each rep in UAP 5x30yds 6x30yds x4 x5 Single Leg Broad Jump 1/2 Kneeling Starts CONDITIONING 300 Yard Shuttle (50 yds and back for 3 trips) x3 40yds @80, 90, 100% 4x3E stick each rep in UAP 4x15yds each leg 5yds and Sprint 10yds Sprint to Backward Run 40yds @80, 90, 100% MOVEMENT 5x3E stick each rep in UAP 6x3E stick each rep in UAP 5x15yds each leg 6x15yds each leg Continuous 5-5-5 Shuffle Drill 4x8 seconds 5x8 seconds 6x8 seconds Pro Agility 4 sets each direction 5 sets each direction 6 sets each direction CONDITIONING 60 Yard Sprints x5 10yds each Goose Step to Sprint MOVEMENT 5x3E stick each 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 CONDITIONING x6 x8 60 Yard Shuttles (5yd and back, 10yd and back, 15yd and back) FOR MORE VISIT ELITE.PERFORMANCECOURSE.COM x3E x4E x5E

Performance Course | THSCA At Home Workouts | Page 5