Nov. 2020 Teen Workout #4

Prepare

Warm up
5:00 of mobility
The Brand X Warm up
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 32X1) 2-3 x 10
(Rookie 7 x 3, JV 5 x 3)

Accessory work
Bulgarian Squats (https://www.youtube.com/watch?v=NLy1xNvU-vo&feature=youtu.be) 3×8

Play

For 12:00
3 deadlift
3 hang power cleans
3 front squats
3 shoulder to overhead
400 m run
(https://youtu.be/QYi_6mjxOH8)
Effort should be 85% and a steady state maintained throughout.

Mobility
Quad smash Couch stretch Athlete’s choice