Performance Course | THSCA At Home Workouts

PERFORMANCE COURSE NAME: PHASE: SUMMER PREP PROGRAM: HIGH SCHOOL FEMALE 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 DAY 3 STRENGTH STRENGTH STRENGTH WEEK 7 WEEK 8 WEEK 9 4x25sec 5x25sec 5x30sec T1B: Goblet Squat 3x8 4x8 4x10 T1B: Goblet Split Squat T2: Hand Elevated Push-Up 4x8 4x10 4x12 T2: Glute Bridge Walkouts T2B: Dynamic Blackburns 4x10 4x12 4x15 T2B: Middle Plank T3: Lateral Lunge (hold weight in Goblet position if needed) 3x8E 3x10E 3x12E T1: ISO Squat (hold weight in Goblet position if needed) STRAIGHT LEG RAISE 30sec T1: ISO Split Squat T3: Plank to Push Up WEEK 7 WEEK 8 WEEK 9 4x25sec 5x25sec 5x30sec 3x8E 4x8E 4x10E T1: Push Up ISO T1B: Perfect Push Up 5x4E (small steps) 5x5E (small steps) 5x6E (small steps) T2: I,Y,T,W Raise Hold at bottom Hold at bottom Hold at bottom and top for 4sec and top for 4sec and top for 4sec 4x30sec 4x35sec 4x45sec 3x12E 3x15E 3x20E T3B: Alternating Single Leg Glute Bridge T3: Walking Reverse Lunges (Backpack on Back if possible) T3B: Lateral Leopard Crawl SPRINT DRILLS SPRINT DRILLS WEEK 7 WEEK 8 WEEK 9 4x25sec 5x25sec 5x30sec 3x8 4x8 4x10 4x8E 5x8E 5x10E 3x15yds 3x20yds 3x25yds 3x15yds each way 3x20yds each way 3x25yds each way 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 Single Leg Vertical Jump Flying 20s 4x3E stick each rep in UAP 4x20yds 6x3E stick each rep in UAP 5x20yds 6x20yds x3 x4 Single Leg Broad Jump 1/2 Kneeling Starts CONDITIONING 300 Yard Shuttle (50 yds and back for 3 trips) x2 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 Dynamic March 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 6