December 2021 Teen Workout #4

Prepare
5:00 of mobility
Brand X® Warm Up (https://youtu.be/G5PY8p1EIjU)
5:00 of mobility and movement (example)
3x
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
Deadlift (Tempo 21X1)
1 x 5, 1 x AMAP (Rookie 4 x 5, JV 3 x 5)3 medball throw for height after each set
Accessory work
Strengthen back
Barbell row tempo (1-3-1-1)
3 x 8
Strengthen lower back
DB RDL (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/
lessons/26344613-dumbbell-rdl)
3 x 15
Strengthen grip
Superset 3x
Plate flips (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/
lessons/23870770-plate-flip)
Max bar hang
1:00 rest between

Play
8:00 As Many As Possible Maintaining Good Movement
6 Renegade row to clean to split cleans (https://youtu.be/B7cNPcrxWq8)
1 Triple broad jump (https://thebrandxmethod.thinkific.com/courses/take/youth-coachpro-course/lessons/29621261-triple-broad-jump)
20 double unders
5x
Barefoot
:30 Running drill #3
:15 rest
3x
1:00 Wall sit
1:00 plank
30 second T Plank ea. side

Mobility
Pigeon stretch
Couch stretch
Lat smash