09/25/2020

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Warm-up (No Measure)

10-10-10-10 Leg Kicks

Figure 4 Drill

300m Run

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

12 Squats

6 Dive Bombers

12/12 Arch Hollow Rolls

Front Squats warmup with bar

Weightlifting

Front Squat (4 x 7)

Gymnastics

Hollow Body Progressions (4 x 30)

Dead Bugs

Tuck Hollow Hold

Tuck Hollow Rocks

Straddle Hollow Hold

Straddle Hollow Rocks

Hollow Hold

Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

15 Thrusters 95/63

300m Run

Cool Down

Straddle Stretch (60s each position)

Right – Middle – Left – Middle

Teens Nutrition Talk #1

Protein Discussion:

Quality and Non-quality protein sources. Role of protein in the body. Importance of regular protein intake.