March 2021 Teen Workout #3

Prepare

Warm up
5:00 of mobility
The Brand X Warm up
5:00 of mobility and movement (example)
3x
30 seconds BOS followed by 6 BOS w/lateral movement (https://youtu.be/ 06NtMRysO2w)
Pay attention to feet placement and ankle, knee relationship

Practice

Squat
2-3 x 10, 1 x AMAP (Tempo 32X1)
(Review note from Youth Coach Pro on where to start kids in new cycle) (Rookie 7 x 3, JV 5 x 3)

Accessory work Front squat
1 x 20
(Look for a RPE of 8)

Play

2-3 x 800m
Effort should be at 80-85%. Work/Rest 1:.5

3x
Pinch plate hold, 30 seconds Max hang from pull up bar 30 hollow rocks

Mobility
Quad smash Couch stretch Athlete’s choice