THE YOUTH WORKOUT KEYS: 1. Warmup

Size: px

Start display at page:

Download "THE YOUTH WORKOUT KEYS: 1. Warmup"

Kevin Payne
5 years ago
Views:

KEYS: Use this program if you're 1 years old or younger In the offseason &

WORKOUT During your season, perform the Youth Workout twice per week Follow

you see the prefix "1A, 1B" or similar, this refers to an exercise circuit,

between exercises *All exercise demonstrations performed by top trainer Joe

1 KEYS: Use this program if you're 1 years old or younger In the offseason & pre-season, train four times per week using the Youth Workout THE YOUTH WORKOUT During your season, perform the Youth Workout twice per week Follow this plan until you've reached the final progression on each exercise When you see the prefix "1A, 1B" or similar, this refers to an exercise circuit, where you'll perform each exercise in the circuit back-to-back with no rest between exercises *All exercise demonstrations performed by top trainer Joe Meglio at Underground Strength Gym, Edison NJ 1. Warmup

2 A. Single Leg Squat Progression x 1 each leg A B C B. Chin Up Progression x as many reps as possible, up to 1 C. Pushup Progression x as many reps as possible, up to 0 A. Swiss Ball Leg Curls x 1 * Perform this circuit for three total rounds, with no rest between exercises A B B. Birddog x 1 each leg * Perform this circuit for three total rounds, with no rest between exercises A. Front Plank x 1 minute A C B. Glute Bridges x 0 C. Side Planks x 1 minute each side B * Perform this circuit for three total rounds, with no rest between exercises

3 . Jump Rope Circuit Cooldown 1 7 8

4 PROGRESSION NOTES At the start of each workout, decide which exercise progression you're capable of and perform it for the required sets and reps. For example, let's say you're doing "A. Single Leg Squats - Progression x 1 each leg", but you can't yet do a full single leg squat. You'd choose "Heel Squats" for that workout. After a few workouts, you should find them becoming easier and easier. Once you can easily perform 1 heel squats per leg for all three rounds, you'd move on to "Pistol Squats To Box". Remember - you're only doing one progression at a time, and it will take at least workouts (or more) to progress to the next level. The Youth Program is designed to elevate you from where you are right now, to the top-level progression in each exercise. Once you're easily performing the toughest progressions on every exercise, it's time to move on to the main program.

SINGLE LEG SQUATS *Once you can complete all repetitions for the final exercise

Remember to only use one progression each workout, and work your way from the

Heel Squats - Stand on a low step or box (around 1 inches high), with one foot

touches the ground - Squat back up on one leg, emphasizing squeezing your butt and

Pistol Squat To Box - Stand on one foot, with a box, step or bench behind you -

leg, emphasizing squeezing your butt and Pistol Squat With Weight - Stand on one

5 SINGLE LEG SQUATS *Once you can complete all repetitions for the final exercise progression, move on to the main program. Remember to only use one progression each workout, and work your way from the easiest movement to the hardest movement. 1. Heel Squats - Stand on a low step or box (around 1 inches high), with one foot hanging over the edge - Squat down on one leg until the heel of your hanging foot touches the ground - Squat back up on one leg, emphasizing squeezing your butt and keeping your body stable. Pistol Squat To Box - Stand on one foot, with a box, step or bench behind you - Squat down on one leg until you're sitting flat on the box - Squat back up on one leg, emphasizing squeezing your butt and keeping your body stable. Pistol Squat With Weight - Stand on one foot, with a box, step or bench behind you, holding a 1 lb weight in each hand - Squat down on one leg until you're sitting flat on the box - Squat back up on one leg, emphasizing squeezing your butt and keeping your body stable

CHIN UPS *Once you can complete all repetitions for the final

Remember to only use one progression each workout, and work your

Inverted Rows - Lay face-up with your feet elevated on a box or

body towards the bar, squeezing your shoulder blades together and

pushing you upwards to assist your chin up movement, making it

and pull yourself up until your chin clears the bar - Emphasize

6 CHIN UPS *Once you can complete all repetitions for the final exercise progression, move on to the main program. Remember to only use one progression each workout, and work your way from the easiest movement to the hardest movement. 1. Inverted Rows - Lay face-up with your feet elevated on a box or bench, holding a bar to keep your body off the ground - "Row" your body towards the bar, squeezing your shoulder blades together and pausing at the top for a moment - Emphasize keeping your butt and abs tight, and your body straight. Assisted Chin Ups - Use either a band under your feet, or a partner pushing you upwards to assist your chin up movement, making it easier for you to complete each repetition - Take an underhand grip and pull yourself up until your chin clears the bar - Emphasize squeezing your lat muscles and shoulder blades together, while keeping your abs tight. Chin Ups - Without assistance, take an underhand grip and pull yourself up until your chin clears the bar - Emphasize squeezing your lat muscles and shoulder blades together, while keeping your abs tight

PUSH UPS *Once you can complete all repetitions

and work your way from the easiest movement to the

Knee Pushups - Get into a pushup position, with

body to the ground, keeping your butt and abs

Pushups - Get into a pushup position on the ground

into a pushup position, with your feet elevated

Lower your tight - Push back up, completing the

7 PUSH UPS *Once you can complete all repetitions for the final exercise progression, move on to the main program. Remember to only use one progression each workout, and work your way from the easiest movement to the hardest movement. 1. Knee Pushups - Get into a pushup position, with your knees on the ground for support - Lower your body to the ground, keeping your butt and abs tight - Push back up, completing the movement. Pushups - Get into a pushup position on the ground - Lower your body to the ground, keeping your butt and abs tight - Push back up, completing the movement. Pushups With Feet Elevated - Get into a pushup position, with your feet elevated behind you resting on a bench, step, or box - Lower your body to the ground, keeping your butt and abs tight - Push back up, completing the movement

Exercise Log. Name of Workout: Lower body, Shoulders, Back, and Core Routine

Exercise Log. Name of Workout: Lower body, Shoulders, Back, and Core Routine Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Lower body, Shoulders, Back, and Core Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs