February 2023 Teen Workout #4

Day 1

Prepare

5:00 of mobility (Before Class)
The Brand X Warm up 
5:00 movement and mobility (Example)
2x

Scorpion Stretch 5 ea. side 
5 Pike push ups 

5 Hindu push ups 
5 Push ups 

Practice

Press or Bench Press
2 x 15 (Tempo 32X1) (Rookies 4 x 5, JV 3 x 5)

*

Accessory work
DB Bench Press or DB Shoulder Press 3 x 10

Bodyweight Skullcrushers 
3 x 15
Floor press 
3 x 15
(Move between skullcrushers and push down with little rest)

Play

Hillbilly Basketball 

3x
5-10 Ring roll outs 
20-35 Shoulder taps
10 KB passes 

1 set of 20 box step ups between the last three sets

Mobility

Tricep smash and stretch Pec smash