Open Gym Strength and Conditioning – Teens

Warm-up

2 sets:

10 Banded Pull Aparts

10 Banded Good Mornings

-into-

7:00 AMRAP:

10 Deadbugs

3 Inch Worms

5 Pike Shoulder Taps

10 Single Leg Dumbbell RDL’s (each)

3 Deadlifts (empty bar)

Deficit Deadlift (3 sets
8 Deficit Deadlifts (60-70% of 1RM Deadlift
-complete a set every 2:00-)

Perform deficit deadlifts on a 2-inch riser

DB Lunge Walkthroughs (4 sets
8 Dumbbell Walk Through Lunge (left)
8 Dumbbell Walk Through Lunge (right)
*Use light-moderate weight
-rest 1-2 minutes between sets-)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Holding two dumbbells, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.

Metcon (Time)

10 Rounds

10 GHD’s to Parallel (Or V-Ups)

2 Wall Walks