April 2022 Teen Workout #1

Prepare
5:00 of mobility (Before Class)
The Brand X Warm up
5:00 movement and mobility (Example)
10 inchworms
Pendulums, 5 ea. side
Childs pose to Spider-Man to sit through, 5 ea. side

Practice
Strength
Deadlift
2-3 x 8 (Tempo 32X1)
(Rookie 7 x 3, JV 5 x 3) Varsity 3 dumbbell hang squat cleans after every set Rookies and JV 3 dumbbell hang power cleans after every set
Accessory work
DB Row
3 x 15

Play
1:00 burpees
Rest 1:00
2:00 mountain climbers
Rest 1:00
3:00 box step ups
Rest 1:00
2:00 mountain climbers
Rest 1:00
1:00 burpee
Try to maximize each work period
3x
10 Pallof press
25-50 barefoot single leg pogos

Mobility
Pigeon stretch
Couch stretch
Lat smash