March 2022 Teen Workout #4

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
Pay attention to feet placement and ankle, knee relationship

Practice
Squat
2-3 x 10 (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
Tempo Bulgarian Squats (see overview video)
High box jumps
3-5 sets of 3

Play
NFT
5x
3 med ball throw for height
10 tempo air squats (5/2/x/1)
3x
Max pull ups
1:00 Wall sit
1:00 plank

Mobility
Pigeon stretch
Couch stretch
Lat smash