Jan. 2021 Teen Workout #2

Intent of workout (https://youtu.be/x8TmnHoslNs)

Prepare

3x
20 jumping jacks

15 squats

10 Spiderman lunges
5 push ups

100 m run
10 straight arm bandy pull down 10 m alligator walk

5:00 mobility
2x
10 walking lunges
(* https://youtu.be/iqucbVJNN_k)
5 T planks ea. side (5 second hold)

Practice

EMOM 16
Even – Plank hold (30 seconds) Odd- Hollow position flutter kicks (https://youtu.be/G4daLEkzNnw)

Play

5:00 focus work on front rack position

3 rounds NFT
5 Tempo front squats (5 seconds down 3 second pause-1 second up)
10 box jumps (remind kids their legs will be tired so over jump the first one)

3x
1-2:00 plank
50 m Farmers carry

Mobility
Couch stretch athletes choice