Performance Course | THSCA At Home Workouts | Page 3
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
STRENGTH
WEEK 3-4
WEEK 5-6
T1: Goblet or Bodyweight Split
Squat
4x20sec 5x20sec 5x25sec 4x2 5x2 4x3 T2: Plank to Push Up 4x10 4x12 4x15 T2: Glute Bridge Walkouts
T2B: Dynamic Blackburns 4x10 4x12 4x15 T2B: Lateral Plank
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
4x30sec
each
4x20sec each way 4x25sec each way
or Chin Hangs
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
T3: Walking Lunges 3x15yds 3x20yds 3x25yds
T3B: Forward Leopard Crawl 3x15yds 3x20yds 3x25yds
(try to get one more rep or 2
more seconds than last week)
T3:Goblet/Body weight Lateral
Lunge
T3B: Glute Bridge
3x8E 3x10E 3x12E
3x20sec 3x25sec 3x30sec
T3: Single Arm Banded or DB Row
(neutral Grip)
SPRINT DRILLS
3x8E
3x10E
3x12E
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)
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x2E
x3E
x4E