April 2022 Teen Workout #3

Prepare
5:00 of mobility (Before Class)
The Brand X Warm up
5:00 movement and mobility (Example)
3x
5 Hindu push up/push up combo
5 Walk over push ups

Practice
Strength
Press
2-3 x 8 (Tempo 32X1)
(Rookie 7 x 3, JV 5 x 3)

3 explosive push ups after each set
Accessory work
Barbell row
3 x10
Front Raise
2 x 12-15

Play
3 x 1:00 segments of Running Drill #3
30 second rest between
6 x 100 m sprint
Sprint 1 and 2 should be accelerating. Meaning, start slow and build throughout to a
full sprint at between 50-60 m for duration.
Sprints 3-6 should be full 100 m sprints.

Mobility
Calf stretch
Hamstring stretch
Pec smash
Tricep smash