B.A.S.E. Sports Conditioning – 14-18 Boys Advanced Workout

Workout option # 1: Total Body Supersets
Perform the prescribed number of repetitions for the first exercise and then go immediately on to the partner drill. When you’ve finished both drills, rest for one minute and then repeat the pairing again 1-2 more times, then move on to the next superset.
*Note: Since there are an uneven number of exercises, perform the Balancing Toe Raises as straight sets at the end of the workout. 1. Medicine Ball Pistol Squat x 6-10/ Prone Dumbbell Row with hold x 5-6 per side2. Triple Lunge x 4-5 per side/ Plank Circles on Stability Ball x 5-6 per side3. Mini Band Walk x 10-12 each way/ DB T-Push-up x 5-6 per side4. Stability Ball Pass-offs x 10-12/ Unilateral Calf Raise x 10-125. Chek Press x 8-10/ Unilateral Stability Ball Leg Curl x 8-106. Side Plank with Reach Under x 8-10/ Balancing Ankle Set x 30-60 seconds7. YTWL x 8 of each/ Windshield Wipers x 5-6 per side

8. Balancing Toe Raise x 15-20

Workout option # 2: Total Body Circuit Training
Perform each exercise for the prescribed number of repetitions and then go immediately on to the next drill. Continue in this manner until you’ve completed all of the exercises, then rest for 60-90 seconds and repeat the entire sequence 1-2 more times.
*Note: Because the purpose of circuit training is to improve overall conditioning levels by focusing on larger muscle groups with a higher energy demand, a couple of smaller exercises have been omitted.

1. Triple Lunge x 4-5 per side

2. T-Push-up x 5-6 per side

3. Stability Ball Pass-offs x 10-12

4. Medicine Ball Pistol Squat x 6-10

5. Prone DB Row with hold x 5-6 per side

6. Windshield Wipers x 5-6 per side

7. Unilateral Stability Ball Leg Curl x 8-10

8. Chek Press x 8-10

9. Mini Band Walk x 10-12 each way

10. Plank Circles on Stability Ball x 5-6 per side

11. Unilateral Calf Raise x 10-12

12. Side Plank with Reach Under x 8-10

13. YTWL x 8 of each

Workout option # 3: Lower Body
Here we’re back to supersets, but rather than alternate between upper and lower body exercises, we keep the focus on the lower body to help bolster resistance to fatigue. As with the previous supersets, perform the prescribed number of repetitions for the first drill and then go immediately on to the second exercise before resting for one minute. Then repeat the sequence again 1-2 more times before moving on to the next exercise pairing.

*Note: Due to the uneven number of drills, perform the Balancing Toe Raises as straight sets at the end of the workout.

1. Medicine Ball Pistol Squat x 6-10/ Unilateral Stability Ball Leg Curl x 8-10

2. Triple Lunge x 4-5 per side/ Unilateral Calf Raise x 10-12

3. Mini Band Walk x 10-12 each way

4. Balancing Toe Raises x 15-20

Workout option # 4: Upper Body and Core

With this workout you’ll be supersetting upper body and core drills. Simply follow the same superset protocol, where you perform the prescribed number of repetitions for the first exercise, before moving immediately on to the second. When you’ve completed both drills, rest one minute and then repeat the sequence 1-2 more times before moving on to the next superset.

1. T-Push-up x 5-6 per side/ Windshield Wipers x 5-6 per side

2. Prone DB Row with hold x 5-6 per side/ Side Plank with Reach Under x 8-10

3. Chek Press x 8-10/ Stability Ball Pass-offs x 10-12

4. YTWL x 8 of each/ Plank Circles on Stability Ball x 5-6 per side

 

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