January 2022 Teen Workout #1

Prepare
5:00 of mobility
Brand X® Warm Up
5:00 of mobility and movement (example)
3x
10 inchworms
Pendulums, 5 ea. side
Childs pose to Spider-Man to sit through, 5 ea. side

Practice
Strength
Deadlift
2 x 3, 1 x AMAP (Tempo 2-0-X-1)
(Rookie 7 x 3, JV 5 x 3)3 dumbbell hang power cleans after every set
Accessory work
Strengthen Lower Back
DB RDL
3 x 12-15
Strengthen Midline
Zercher squat
3 x 5-8

Play
15:00
5 power ball
10 box jumps
20 air squats
400 m run
This should be at 80% effort so that there is continuous movement for the 15:00
Discuss pacing. Strive to make this a continuous effort with now breaks.
3x
15-30 second sandbag Zercher hold
10 Pollof press
25-50 barefoot single leg pogos

Mobility
Pigeon stretch
Couch stretch
Lat smash