B.A.S.E. Sports Conditioning – 14-18 Girls 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.

1. Unilateral RDL x 8-10 / Dying bugs x 5-6 per side2. Band Row with rotation x 10-12/ Fwd to side lunge x 5-6 per side3. Plank on Ball 30-60 seconds/ Wall ankle mobilizations x 8-104. Mini Band Step out squat x 5-6 per side/ Push-up plus x 8-105. Cross Body cone touch x 6-10/ Scarecrows x 10-126. Stability ball Russian Twist x 5-6 per side/ Balancing ankle set on PB disc pillow x 30 seconds each7. Alternating Stabilizing Shoulder Press x 5-6 per side/ VMO side step-up x 8-10

8. Extended Bird dog x 10-12/ Band Inversion, Eversion x 10 of each per side

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. Mini band Step Out Squats x 5-6 per side

2. Band Row with rotation x 10-12

3. Dead Bugs x 5-6 per side

4. Unilateral RDL x 8-105. Push-up Plus x 8-106. Stability Ball Russian Twists x 5-6 per side7. Forward to Side Lunge x 5-6 per side8. Alternating Stabilizing Shoulder Press x 5-6 per side9. Cross Body Cone Touch x 8-10 10. Extended Bird Dogs x 10-1211. Balancing Ankle Set x 30-60 seconds12. Scarecrows x 10-1213. VMO Side Step-up x 8-10

14. Plank on Stability Ball x 30-60 seconds

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.

1. Wall Ankle Mobilizations x 8-10/ Cross Body Cone Touch x 8-102. Forward to Side Lunge x 5-6 per side/ Balancing Ankle Set x 30-60 seconds3. Mini Band Step Out Squat x 5-6 per side/ Unilateral RDL x 8-10

4. VMO Side Step-up x 8-10/ Band Inversion/ Eversion x 10 of each per side

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. Band Row with rotation x 10-12/ Dead Bugs x 5-6 per side2. Stability Ball Russian Twist x 5-6 per side/ Push-up Plus x 8-103. Alternating Stabilizing Shoulder Press x 5-6 per side/ Extended Bird Dog x 10-124. Plank on Ball x 30-60 seconds/ Scarecrows x 10-12

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