March 2021 Teen Workout #1

Intent Week One

(https://youtu.be/z2MUQTv_4X8)

Day One

Prepare

Warm up
5:00 of mobility
The Brand X Warm up
5:00 of mobility and movement (example)
3x
10 inchworms (https://youtu.be/VYC7d160n5Q)
Pendulums, 5 ea. side (https://youtu.be/q0Q0EE8gSoE)
Childs pose to Spider-Man to sit through, 5 ea. side (https://youtu.be/pKs5yfYJzp0)

Practice

Strength
Deadlift
(Review note from Youth Coach Pro on where to start kids in new cycle) 2 x 10 (Tempo 32X1)
(Rookie 7 x 3, JV 5 x 3)

Accessory work
Barbell Row

Weighted pull ups (https://youtu.be/MbzGkvax5wY) 3×5

Play

Perform 3 reps hang power clean (https://thebrandxmethod.thinkific.com/courses/take/ youth-coach-pro-course/lessons/21392032-brand-x-hang-power-clean)
Run 200 m
Add 10 pounds every round

Continue until you are unable to complete three reps. Starting weight should give you 6-8 rounds a good rule of thumb is 75% of three rep.

3x
10 Pollof press (https://youtu.be/sdsaTmUsDTA)
25-50 barefoot single leg pogos (https://youtu.be/mjISI8rkmkE)

Mobility Pigeon stretch Couch stretch Lat smash