Aesthetic Athletics
Field Sports, General Fitness, Power Sports , Basketball, Baseball , Football , Softball, VolleyballSport Performance is built for the high school athlete that is looking to maximize their potential. We take every aspect of being an athlete and elevate it. This program is designed to challenge us in the weight room and with field work, but to make sure that we can still get in the necessary skill work day in and day out for our particular sport.
5 sessions per week
Must use App app to view and log training
Team Training
A1
Open Hip Skip
3 x 10
A2
A Skip
3 x 10
A3
Gallops
3 x 10
B1
Reaction Step Ups
3 x 5
B2
Band Assisted Pogos
3 x 20
C1
Vertical Bounds
3 x 10
C2
Stiffness Skips
3 x 10
D1
Bulgarian Split Squat
6 x 2
D2
Bulgarian Drop Jumps
6 x 2
D3
SL Band Assisted Jumps
6 x 2
E
Barbell RDL
5 x 5
F
Calf Raise
3 x 12
G
RFE Oscillating Split Squat
2 x 0:30
Prep
A
Shoulder Prep 3
Banded Pass Throughs x 10 Banded Alternating Row x 10 Each Primitive Shoulder Taps x 10 Each Push Backs x 10 2-3 Rounds of this today
B
Banded Plyo Push Up
4 x 4
C
DB Floor Press
6 x 4
D
Pull Up
4 x 3
E
Bench Supported SA Row
3 x 18
F
SA DB Incline Bench
4 x 6
G1
Hollow Up
3 x 10
G2
Bird Dog Plank
3 x 5
G3
Copenhagen Plank
3 x 0:20
Prep
A
Skip Prep 2
Rhythm Hop Skips x 10yds Lateral Hop Steps x 10yds Open Hip Skip x 10yds A Skip x 10yds 2-3 Rounds of this if you don't have the space to be able to do these moving, you could do them in place with a little modification. If you're doing them in place do them for around :20 per exercise/side.
B
Band Assisted Pogos
3 x 20
C1
Pre Hop Tuck Jumps
3 x 6
C2
Vertical Bounds
3 x 6
D1
Isometric Hack Squat
8 x 0:05
D2
Trap Bar Drop Jumps
8 x 3
D3
Drop Vertical Jump
8 x 3
D4
Band Assisted Jumps
8 x 3
E1
Heel Elevated Step Down
3 x 6
E2
Toes Only Split Squat Iso
2 x 0:40
Prep
A
Shoulder Prep 3
Banded Pass Throughs x 10-15 Banded Alternating Row x 10-15 Each Primitive Shoulder Taps x 10-15 Each Push Backs x 10 2-3 Rounds of this today
B1
Bottoms Up KB Press
3 x 6
B2
1/4 Side Turns
3 x 3
C
SA DB Overhead Press
5 x 5
D
DB Floor Press
6 x 4
E
Elevated Pendlay Row
4 x 6
F1
DB Lateral Raise
3 x 20
F2
Chest Supported Flys
3 x 20
G1
Hollow Up
3 x 10
G2
Copenhagen Plank
3 x 0:20
G3
Clam Planks
3 x 10
Prep
A
Ground Based Prep 2
WGL Step Throughs x 10 Each Squat + Rotation x 10 90/90 Heel Taps x 10 Each 3 Rounds of this today Same prep as Monday, take your time rolling through
Speed/Agility
B
Acceleration Prep
A-March x 10yds A-Skip x 10yds A-Switch x 10yds Triple Switch x 10yds - When we do these we are trying to keep our heel just off the ground and make contract with the ground right behind the ball of our foot. - We want our foot to be contacting the ground right underneath our hip - We want to be putting force into the ground, not pulling ourselves up into the air (our head should stay at the same level) - We should feel our hip flexors lifting our legs up and our glutes putting our legs down, we shouldn't be using our quads for these. Do the A-March 3 times and then move on to the A-Skip and do that 3 times and so on and so forth. So you will do a total of 30yds of each exercise. Do not try and do all 30yds at one time.
C
1/2 Kneeling Sprints
5 x 1 @ 10
D
Drop In Sprints
6 x 1 @ 10
E
Bulgarian Split Squat
6 x 4
F
Hand Supported SL RDL
5 x 6
G1
Calf Raise
3 x 12
G2
Band Assisted Pogos
3 x 12
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Athletic Performance
Athletic Performance
Athletic Performance
