December 2021 Teen Workout #3

Prepare
5:00 of mobility
The Brand X Warm up
5:00 of mobility and movement (example)
3x
30 seconds BOS
3 Plank to sit through

Practice
Squat (Tempo 21X1)
2 x 5, 1 x AMAP
(Rookie 7 x 3, JV 5 x 3)3 broad jumps after every set
Accessory work
Core and Stability
Zercher squats (tempo)
3 x 5 (3-1-3-1)
Quad strength
Front squat (tempo)
3 x 8 (3-2-1-1)

Play
400 m
25 toes to bar
50 flutter kicks
200 m
50 flutter kicks
25 toes to bar
400 m run
Reps are for Varsity kids with years of experience and ability. Please lower reps for
newer kids. a suggestion for Rookies would be:
400 m
5-10 hanging leg raises
10-15 flutter kicks
200 m
10-15 flutter kicks
5-10 hanging leg raises
400 m run
3x
Barefoot
10 Pallof press
20 KB Marches
10 Skaters
5x
Barefoot
:30 Running drill #3
:15 rest
Mobility
Quad smash
Couch stretch
Athlete’s choice