August 2022 Teen Workout Week #4

Prepare
5:00 of mobility (Before Class)
The Brand X Warm up
5:00 movement and mobility (Example)
2x
Pendulums, 5 ea. leg
10 Hip thrusts
30 seconds bottom of squat
10 Air squats

Practice
Squat
2-3 x 10, 1 x AMAP (Tempo 32X1)
(Review note from Youth Coach Pro on where to start kids in new cycle)
(Rookie 7 x 3, JV 5 x 3) 3 broad jumps after every set
Accessory work
Front squat
1 x 20
(Look for a RPE of 8)

Play
2-3 x 800m run, row or combo
Effort should be at 80-85%. Work/Rest 1:.5
3x
Pinch plate hold, 30 seconds
Max hang from pull up bar
30 hollow rocks

Mobility
Quad smash
Couch stretch
Athlete’s choice