January 2023 Teen Workout #3

Prepare

5:00 of mobility (Before Class)
The Brand X Warm up (https://thebrandxmethod.thinkific.com/courses/take/youth- coach-pro-course/lessons/29694110-the-brand-x-warm-up)
5:00 movement and mobility (Example)
3x
5 Hindu push up/push up combo (https://thebrandxmethod.thinkific.com/courses/take/ youth-coach-pro-course/lessons/17644499-brand-x-iso-hindu-push-up)
5 Walk over push ups (https://youtu.be/E-xwvdnk51E)

Practice

Press
1 x 20 (Tempo 32X1) (Rookie 7 x 3, JV 5 x 3)

* 3 explosive push ups after each set (https://thebrandxmethod.thinkific.com/courses/ take/youth-coach-pro-course/lessons/17644488-brand-x-iso-explosive-push-up)

* 1 set of 15-20 barefoot standing calf raises between the last 3 sets

Accessory work
DB Bench (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/ lessons/36104109-dumbbell-bench-press)
3 x 10

Play

For 5:00 repeat the following sequence: 30 second jog at recovery pace (slow) 20 second run at medium pace
10 second sprint

Do 2 to 3 rounds with 2:00 rest between rounds (This could also be done a stationary bike or rower)

3x
30 second hollow hold flutter kicks (https://thebrandxmethod.thinkific.com/courses/take/ youth-coach-pro-course/lessons/38885363-hollow-hold-flutter-kicks)
10 snap down skaters (https://thebrandxmethod.thinkific.com/courses/take/youth-coach- pro-course/lessons/39779839-snap-down-to-skater)

Mobility
Tricep smash and stretch Pec smash