December 2022 Teen Workout #1

Prepare
5:00 of mobility (Before Class)
The Brand X Warm up (https://thebrandxmethod.thinkific.com/courses/take/youth- coach-pro-course/lessons/29694110-the-brand-x-warm-up)

5:00 movement and mobility (Example)
10 inchworms (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro- course/lessons/23020954-inchworms)
Pendulums, 5 ea. side (https://thebrandxmethod.thinkific.com/courses/take/youth- coach-pro-course/lessons/21365504-brand-x-pendulum-1-0)

Childs pose to Spider-Man to sit through, 5 ea. side (https://youtu.be/pKs5yfYJzp0

Practice

Deadlift 3 rep test
Varsity and JV
3 rep max test
3 rep max is stopped if there is ANY deviation in technical performance of the lift. A quick formula to estimate one rep max from 3 rep test:

(3 rep weight x .033 x 3) + 3 rep weight = 1 Example:
225 x .033 x 3 + 225 = 247.275

Accessory work
Hang power cleans (https://thebrandxmethod.thinkific.com/courses/take/youth-coach- pro-course/lessons/21392032-brand-x-hang-power-clean-demo)
3×5

Play

5-8 rounds of rowing 30 second sprint
90 second rest

Mobility

Pigeon stretch- Couch stretch- Lat smash