May 2022 Teen Workout #4

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

30 seconds BOS followed by 6 BOS w/lateral movement (https://youtu.be/ 06NtMRysO2w)
Pay attention to feet placement and ankle, knee relationship

Practice

Squat (Tempo 21X1) (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/lessons/ 17610983-back-squat)
2 x 5, 1 x AMAP
(Rookie 7 x 3, JV 5 x 3)
* 3 broad jumps after every set (https://thebrandxmethod.thinkific.com/courses/take/

youth-coach-pro-course/lessons/17611907-broad-jump)

Accessory work
Front squat (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro- course/lessons/17610603-front-squat)
3×8

Lunge (https://youtu.be/iqucbVJNN_k) 50-125 walking

Play

20 m Prowler Races
Divide class into two teams
Give each team an appropriate weight on the prowler
* Teams form a line behind prowlers
* On “GO!” The first person in line pushes prowler to 20 m line then back to start position
* Each person in line pushes prowler out and back
* Team that finishes first, picks exercise and rep number that both teams will complete


Variations:
* Add rounds, such as each team member must complete 2 prowler pushes
* Add weight, Each team finishes, rests 2:00 and adds 25 pounds for next round


3x

Barefoot

10 Pallof press (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro- course/lessons/17642717-brand-x-iso-pallof-press)
10 KB Passes (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro- course/lessons/25626151-kettlebell-or-kb-passes-stability-drill)
10 Skaters
Beginner progression (https://youtu.be/O6SEgsdlCHk)

The Brand X Method® Copyright 2022 All Rights Reserved

Advanced progression (https://www.instagram.com/p/Be275DCnRTN/? igshid=3p32g2vhxa6h)
Theses two young ladies are 16 and 17 years old. They started with us when they were 4 and 5.

Mobility
Quad smash Couch stretch Athlete’s choice