Dec. 2020 Teen Workout #1

Day One

Intent of workout (https://youtu.be/4zBE7jP66hE)
Deadlift
Prepare
Warm up
5:00 of mobility
The Brand X Warm up
5:00 of mobility
The Brand X Warm up
10 inchworms
(https://youtu.be/VYC7d160n5Q)
Pendulums, 5 ea. side (https://youtu.be/q0Q0EE8gSoE)
Childs pose to Spider-Man to sit through, 5 ea. side (https://youtu.be/pKs5yfYJzp0

Practice

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

Accessory work
DB Row (https://youtu.be/XnrND2RYwOs) 3 x 15

Play

3 rds
10 ring rows
100 m shuttle run
20 box step ups
200 m shuttle run
(move smoothly and carefully on ring rows and box step ups, effort about 80-85%. Effort on shuttles should be 95%. Rest 2:00 between rounds)

3x
10 Pallof press (https://youtu.be/sdsaTmUsDTA) 25-50 barefoot single leg pogos (https://youtu.be/Jj40eieqraI)

Mobility Pigeon stretch Couch stretch Lat smash