May 2021 Teen Workout #4

Prepare

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
1 x AMAP (Tempo 21X1)
(Rookie 3 x 7, JV 2 x 7)
* 3 broad jumps after every set, including warm ups

Accessory work Bulgarian squats 2 x 15

Play

3 rounds
1:00 plank 1:00 KB swing

3x
Barefoot
W/ Partner
1:00 Athletic Stance Mirroring game (ea. partner leads for 1:00. This should be in all directions. Forward, Backward, Side to Side)
Bar hang for max time
1:00 plate flip 

2x
Barefoot pogos 25-50 Max push ups

Mobility
Quad smash Couch stretch Athlete’s choice