Oct. 2020 Teen Workout #5

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
Varsity and JV
Work up to a three rep max. Max is when bar speed slows significantly but technique hasn’t changed. If there is a break in technique do not continue adding weight.

Rookies
Work on Front squat technique. Feet should be closer together, body more upright.

Accessory work Varsity and JV Front squat
3x 8

Rookies
50-100 walking lunges

Play
2 x 800m

3x
Max hang from pull up bar 10 bandy woodchoppers 30 hollow rocks

Hollow rock https://youtu.be/RlFNd60QpV0

Mobility
Quad smash Couch stretch Athlete’s choice