Teen Workout #1

Prepare
5:00 of mobility (Before Class)
The Brand X Warm up (https://thebrandxmethod.thinkific.com/courses/take/youth- coach-pro-course/lessons/29694110-the-brand-x-warm-up)

5:00 movement and mobility (Example)
10 inchworms (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro- course/lessons/23020954-inchworms)

Pendulums, 5 ea. side (https://thebrandxmethod.thinkific.com/courses/take/youth- coach-pro-course/lessons/21365504-brand-x-pendulum-1-0)
Childs pose to Spider-Man to sit through, 5 ea. side (https://youtu.be/pKs5yfYJzp0)

Practice

Deadlift
1 x 20 (Tempo 32X1)
(Rookie 7 x 3, JV 5 x 3)
* 3 medball throw for height after each set including warm ups (https:// thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/lessons/ 21392468-brand-x-med-ball-throw-for-height)
* 1 set of max reps of bodyweight skullcrushers between the last 3 set (https://

thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/lessons/ 26501062-body-weight-skull-crusher)

Accessory work
T-bar row (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/ lessons/25989338-t-bar-row)
3 x 12
Weighted pull ups (https://youtu.be/MbzGkvax5wY)
3×5

Play

“Strike Ball” (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro- course/lessons/33970666-strike-ball)

5:00 Muscle up transition work (https://youtu.be/byULY5fDGI4)

3x
Plate flips, 10 each hands (https://thebrandxmethod.thinkific.com/courses/take/youth- coach-pro-course/lessons/23870770-plate-flip)
Max hang from pull up bar

Mobility

Pigeon stretch

Couch stretch

Lat smash