Feb. 2021 Teen Workout #4

Intent of workout (https://youtu.be/t2EGUaj1Eeo) Prepare

Warm up
5:00 of mobility
The Brand X Warm up
5:00 of mobility and movement example
3x
30 seconds BOS followed by 6 BOS w/lateral movement (https://youtu.be/ 06NtMRysO2w)
Pay attention to feet placement and ankle, knee relationship

Practice

Squat
1 x 3, 1 x AMAP (Tempo 2-0-X-1) (Rookie 4 x 5, JV 3 x 5)

Between rounds 3 broad jumps rest 30 seconds between jumps (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/lessons/ 17611907-broad-jump)

Accessory work Front squat 3×5

Play

10:00 to complete 10-9-8-7-6-5-4-3-2-1 Toe to bar
Burpees

(Challenge kids to maintain a steady pace throughout, please listen to the intent video for explanation.)

2x
Barefoot
25-50 pogos (https://youtu.be/mjISI8rkmkE) 10 KB pass (https://youtu.be/2g-hc2oF2ro)

Mobility
Quad smash Couch stretch Athlete’s choice