Welcome to Terre Haute Intensity Resistance and Sports Training (THIRST).
We are a locally owned and operated fitness and performance facility located in Terre Haute, Indiana. We strive to provide world class coaching and fitness services to the greater Wabash Valley community, using scientific and practical applications to help people of all levels and desires to reach their fullest potential, whether that be on the field/court, or just in life.
This online resource is designed to be able to help you perform some basic exercises at home to help improve your performance, weight loss, build muscle and strength with minimal to no equipment.
We would highly recommend purchasing or picking up bands if at all possible, as these will expand your ability to perform more exercises and also add more resistance and difficulty to the exercises you can already do.
If you do not have access to bands, this is okay. Look around your home and see if you have any of the following that you can use:
Chair/Box
Door Knob, Pole, or Leg of Table/Chair
Books
Case(s) of Water or Beverages
Gallon of Water/Milk
Furniture Sliders
Back Pack (add books and magazine to weight it)
These workouts are designed for the average high school age athlete. Below are the provided workouts. If you are a THIRST athlete, do your best to perform your standardized warm up you have been prescribed from your coach.
A1) Depth Drop to Bodyweight Vertical Jump – 5×5
*Step off a small box/chair/or books*
A2) KB Drag Plank – 3×6 per side
Rest 30-45 seconds
B1) Bulgarian Split Squats – 3×8-15 per leg
B2) Feet Elevated Push Ups – 3 x Max Reps
*If these are difficult do push ups from your knees or standard push ups*
Rest 30-45 seconds
C1) Towel Inverted Rows – 4 x Max Reps
*If you can’t do these perform DB Rows or Band Rows to failure*
C2) Overhead Press with Band – 3 x Max Reps
Rest 30-45 seconds
D1) Single Leg RDL – 3×10-15 per leg
D2) Half Turkish Get Up – 3×5 per side
D3) Pogo Hops – 3×20 seconds
Rest 45-60 seconds
A1) Split Squat Jumps – 4×5 per leg
A2) Split Stance Band Pallof Hold – 3×12 seconds per side
Rest 30-45 seconds
B1) Goblet Squat with Band – 4 x Max Reps in 20 seconds
B2) Band Pull Aparts – 4×15
Rest 30-45 seconds
C1) Single Leg Box Squat – 3×8-12 per leg
C2) Bent Over Single Arm Band Row – 3 x Max Reps Per Arm
Rest 30-45 seconds
D1) Band Pull Throughs – 3×15
D2) Rolling Plank – 3×30 seconds
D3) Prone Y Raise Hold – 3×30 seconds
Rest 45-60 Seconds