Set	time
1	20s
2	20s
3	20s

Set	time
1	20s
2	20s
3	20s

Set	time
1	20s
2	20s
3	20s

Set	time
1	30s
2	30s
3	30s

Monday: Strength & Quickness – YOUTH 1

Workout

Mechanical

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup
Horizontal Loading

ULT
Inch Worm

Set	Reps
1	8
2	8

UMT
Shin Box Get Ups

Set	Reps
1	8
2	8

Workout Blocks

Quickness & Strength 1
Horizontal Loading

LLT
DB Bench Press

Set	Reps
1	15
2	15
3	15

ULT
2-Out-2 Ins

Enhances quickness and motor control with the feet while priming the body for explosive movement.

Set	Time
1	20s h:m:s
2	20s h:m:s
3	20s h:m:s

ULT
Plyo Split Jumps

Set	Time
1	20s h:m:s
2	20s h:m:s
3	20s h:m:s

Quickness & Strength 2
Horizontal Loading

LLT
DB Bentover Row

Set	Reps
1	15
2	15
3	15

UMT
Rotational 1-Ins

Enhances rotational quickness, fine motor control and coordination between the upper and lower body.

Set	Time
1	20s h:m:s
2	20s h:m:s
3	20s h:m:s

LMT
DB Lateral Lunge

Set	Time
1	30s h:m:s
2	30s h:m:s
3	30s h:m:s

Alternating sides

Set	reps
1	8
2	8

Set	reps
1	8
2	8

Set	reps
1	15
2	15
3	15

Set	reps
1	15
2	15
3	15

Warm-Up Blocks

Warmup Horizontal Loading

ULT Inch Worm

UMT Shin Box Get Ups

Workout Blocks

Quickness & Strength 1 Horizontal Loading

LLT DB Bench Press

ULT 2-Out-2 Ins

ULT Plyo Split Jumps

Quickness & Strength 2 Horizontal Loading

LLT DB Bentover Row

UMT Rotational 1-Ins

LMT DB Lateral Lunge