May 2022 Teen Workout #3

Day Three

Prepare

5:00 of mobility (Before Class)
The Brand X Warm up (https://thebrandxmethod.thinkific.com/courses/take/youth- coach-pro-course/lessons/29694110-the-brand-x-warm-up)
5:00 movement and mobility (Example)
3x
5 Hindu push up/push up combo (https://thebrandxmethod.thinkific.com/courses/take/ youth-coach-pro-course/lessons/17644499-brand-x-iso-hindu-push-up)
5 Walk over push ups (https://youtu.be/E-xwvdnk51E)

Practice

(https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/lessons/ 17645095-brand-x-shoulder-press-teen)
2 x 5, 1 x AMAP

(Rookies 7 x 3, JV 5 x 3)
* 3 medball chest pass to explosive push ups after every set (https:// thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/lessons/ 23697004-med-ball-chest-pass-to-explosive-push-up)

Accessory work
Z press (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/ lessons/33937066-z-press)
3 x 10

Play

5 intervals of
5 push jerks with 3 second pause in receiving position (https://youtu.be/nLpF4xFI27U)
10 burpees*
200 m shuttle run (50 m legs)
* Give kids permission to slow down and do push jerks perfectly.
* On last burpee instead of jumping up perform get up sprint into 200 m shuttle

3x
barefoot
10 ring rows (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro- course/lessons/17645840-brand-x-ring-row)
10 supinated bandy pull apart (https://thebrandxmethod.thinkific.com/courses/take/ youth-coach-pro-course/lessons/21365503-brand-x-bandy-pull-apart-supinated) 25-50 single leg pogos

Mobility
Tricep smash and stretch Pec smash