March 2021 Teen Workout #4

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
Press
1 x 10, 1 x AMAP (Tempo 32X1)
(Rookie 4 x 5, JV 3 x 5)

Accessory work
Ring push ups (Archer push ups for advanced kids) (https://youtu.be/VhweqYHMGNk) 3 x Max

DB high pull (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro- course/lessons/21392667-brand-x-dumbbell-high-pull)
3×15

Play

4x
With a partner
1:00 reaction ball ea.
10 burpees into 200 m sprint
Effort on burpees and sprint should be 90%. (Note reaction time decline as fatigue increases)

3x
12-15 DB row (https://youtu.be/XnrND2RYwOs)
10 bandy pull aparts (https://thebrandxmethod.thinkific.com/courses/take/youth-coach- pro-course/lessons/21365502-brand-x-bandy-pull-apart)
25-50 barefoot single leg pogos

Mobility Wounded eagle Pec smash Tricep smash