24
Sep
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.