March 2022 Teen Workout #3 – The Brand X Method

March 2022 Teen Workout #3

16
Mar

March 2022 Teen Workout #3

Prepare
Warm up
5:00 of mobility
The Brand X Warm up
5:00 of mobility and movement (example)
3x
5 Hindu push up/push up combo
5 Walk over push ups


Practice
Strength
Press
(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
DB Bench
3 x 10
Bodyweight Skullcrushers
3 x 10
Bandy push down
3 x 10
(Move between skullcrushers and push down with little rest)


Play
5 rounds of
20 seconds fly wheel bike
Effort is 100%, Work/Rest is 1:6
3x
5-15 second V sit hold
15-30 second T plank
10 KB passes


Mobility
Tricep smash and stretch
Pec smas