August 2021 Teen Workout #1

Prepare
Warm up
5:00 of mobility (include Highland Flings and Upward/Downward dog)
The Brand X Warm up
5:00 of mobility and movement (example)
3x
10 inchworms
Pendulums, 5 ea. side
Childs pose to Spider-Man to sit through, 5 ea. side

Practice
Deadlift
(Review note from Youth Coach Pro on where to start kids in new cycle)
1 x 20 (Tempo 32X1)
(Rookie 7 x 3, JV 5 x 3)
Accessory work
T-bar row
3 x 12
Weighted pull ups
3 x 5

Play
3 x 800 m run or 3 x 1000 m row
Effort should be 85-90% Work/Rest should be 1:2
5:00 Muscle up transition work
3x
Plate flips, 10 each hands
Max hang from pull up bar
Mobility
Pigeon stretch
Couch stretch
Lat smash