B.A.S.E. Sports Conditioning – 14-18 Girls Beginner 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, then move on to the next superset.
*Note: The final grouping contains 3 exercises instead of 2. Simply follow the same format by doing one drill after the other until all 3 have been completed. Then rest for one minute and repeat the 3.

1. Mini Band Squats x 8-10/ Wall Slides x 10-122. Stability Ball Leg Curls x 10-12/ Negative Push-ups x 6-83. Unilateral Cone Touch x 6-8 / Overhead DB Press x 10-124. Static Side Lunge x 5-6 per side/ Plank with Scaption x 10-125. One Arm Row/ Balancing Calf Raise6. VMO Straight leg raise x 10-12/ Stability Ball Russian Twists x 5-6 per side

7. Dying Bugs x 5-6 per side/ Ankle Inversion/ Eversion x 10 of each / Bird Dogs x 5-6 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.
*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. Unilateral Cone Touch x 6-8 2. Negative Push-up x 6-103. Stability Ball Russian Twists x 5-6 per side4. One Arm Row x 10-125. Plank with Scaption x 10-126. Stability Ball Leg Curl x 10-127.Overhead DB Press x 10-128. Mini Band Squat x 10-129. Dying Bugs x 5-6 per side10. Wall Slides x 10-1211. Static Side Lunge x 5-6 per side12. Bird Dogs x 5-6 per side

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 before moving in to the next exercise pairing.
*Note: Because there are an uneven number of exercises, perform the VMO straight leg raise as straight sets.
1. Unilateral Cone Touch x 6-8 / Stability Ball Leg Curls x 10-122. Static Side Lunge x 5-6 per side/ Balancing Calf Raise x 10-123. Mini Band Squat x 8-10/ Ankle Inversion, Eversion x 10 of each4. VMO Straight Leg Raise x 10-12

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 before moving on to the next superset. 1. One Arm Row x 10-12/ Dying Bugs x 5-6 per side2. Negative Push-ups x 6-10/ Stablity Ball Russian Twists x 5-6 per side3. Wall slides x 10-12/ Plank with Scaption x 10-124. Overhead DB Press x 10-12/ Bird Dogs x 5-6 per side

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