June 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
DB Row
3 x 15
Pull ups or banded lat pull downs
3 x 10 (strict)
Play
Strike Ball
Follow the link for demo and rules
3x
15-30 second sandbag Zercher hold
10 Pollof press
25-50 barefoot single leg pogos

Pigeon stretch
Couch stretch
Lat smash