March 2022 Teen Workout #1

Prepare
Warm up
5:00 of mobility
The 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
(Review note from Youth Coach Pro on where to start kids in new cycle)
2-3 x 10 (Tempo 32X1)
(Rookie 7 x 3, JV 5 x 3)
Accessory work
Barbell Row
3 x 12
Weighted pull ups
3 x 5

Play
Perform 3 reps hang power clean
Run 200 m
Add 5-10 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 Pallof press
25-50 barefoot single leg pogos
Mobility
Pigeon stretch
Couch stretch
Lat smash