January 2020 Teen Workout #1 – Excel

Full kids and teen programming is provided to
Brand X Training Centers.
Click here to learn how to become a Brand X Training Center 

PREPARE
5:00 of mobility
The Brand X Warm-Up
5:00 of mobility

PRACTICE
Press
1 x 3, 1 x AMAP (Rookie 4 x 5, JV 3 x 5)

Body weight skullcrushers
3 x 10-15
Zottman curls
3 x 12-15
Move from skullcrushers to Zottmans with little rest
Rest 1:00 between rounds

PLAY
3x
10 weighted box step-ups each leg
4 x 50-meter shuttle run
1:00
10 weighted lunges each leg
200-meter sprint
3:00 jog for recovery then straight into intensity piece

3 rounds
25-50 single leg pogos
5 rotational medicine ball throws

Wounded eagle
Pec smash
Triceps smash