October 2021 Teen Workout #4

Prepare
Warm up
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
2 x 10, 1 x AMAP (Tempo 32X1)
(Review note from Youth Coach Pro on where to start kids in new cycle)
(Rookie 7 x 3, JV 5 x 3)
Varsity – Between each set triple broad jump
Accessory work
Knees moving valgus
Banded side steps
3 x 15-20 ea. leg
Trouble bracing
Zercher Squat
3 x 5 (Tempo 3211)
Feet and/or ankle collapsing
Single leg barefoot calf raise
3 x 15 (Tempo 1113)
Play
TEST
Max burpee over line in 90 seconds
GAME DAY
Play either
Dodge ball or Hillbilly Basketball

• Alternate Ruck or Sandbag carry for 10:00
  Beginner – 1/5 bodyweight
  Intermediate – 1/3 bodyweight
  Advanced – 1/2 bodyweight
  3x
  Hex hold hold, 30 seconds
• Max hang from pull up bar
  3 bear crawl u pattern
• 
  Mobility
  Quad smash
  Couch stretch
  Athlete’s choice