July 2022 Teen Workouts #1

Prepare
5:00 of mobility (Before Class)
The Brand X Warm up
5:00 movement and mobility (Example)
10 inchworms
Pendulums, 5 ea. side
Childs pose to Spider-Man to sit through, 5 ea. side

Practice
Deadlift 3 rep test
Varsity and JV
3 rep max test
3 rep max is stopped if there is ANY deviation in technical performance of the lift.
A quick formula to estimate one rep max from 3 rep test:
(3 rep weight x .033 x 3) + 3 rep weight = 1
Example:
225 x .033 x 3 + 225 = 247.275
Accessory work
DB Row
3 x 15

Play
NFT
3-5 rounds
20-30 m prowler push
20-30 m heavy farmers carry
3x
20 m second sandbag or bar Zercher carry (https://thebrandxmethod.thinkific.com/
courses/take/youth-coach-pro-course/lessons/21365497-brand-x-zercher-carry)
10 Pollof press
25-50 barefoot single leg pogos

Mobility
Pigeon stretch
Couch stretch
Lat smash