February 2020 Teen Workout #4 – Excel

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PREPARE
2 forward rolls
10-meter bear crawl => 50-meter run => 50-meter backward run
2 handstand hold attempts*
5 dodgeball throws dominant hand => 5 dodgeball throws weak hand

5:00 of mobility
3x
10 straight-arm bandy pull-downs
5 Hindu push-ups

PRACTICE
Shoulder position for pull-up and push-up

How far can you get in 12:00
Pull-ups*
10-1-9-2-8-3-7-4-6-5
Body weight skull crushers**
20-2-18-4-16-6-14-8-12-10
This is a body weight strength workout. If unable to do pull-ups, do 5-7 rounds of 3-5 negatives. When doing negatives, one mistake is to drop the last 6 or so inches. Really fight each rep from top to bottom. One way to know that you are attempting too many is that reps speed up or the last six inches are “skipped.”
** Bodyweight skull crushers are as much a core stability as shoulder/triceps exercise. Raise the bar so that a good plank can be maintained throughout the movement.

PLAY
Shoeless
12:00
Landing practice
3x
– Jump onto a box and stick the landing x 1
Feet forward
Knees tracking feet
Absorb impact with hips
Spine neutral
– Step off a box and stick the landing x 1
Feet forward
Knees tracking feet
Absorb impact with hips
Spine neutral
-Then-
5 step-back lunges
5 Cossacks
50-meter buddy carry

*If you have some advanced kids who have shown competence with jumping and landing you can work the above with a single leg. Make sure that you are moving up in height in small increments.

3x
10 pendulums
5 rockets each leg using box
Looking for explosion

Lat stretch
Triceps smash
Athlete’s choice