THE YOUTH WORKOUT • Follow this plan until you've reached ...€¦ · For example, let's say you're doing "2A. Single Leg Squats - Progres-sion x 12 each leg", but you can't yet

1. Warmup

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KEYS:• Use this program if you're 14 years old or younger

• In the offseason & pre-season, train four times per week using 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

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THE YOUTHWORKOUT

THE YOUTHWORKOUT

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2A. Single Leg Squat Progression x 12 each leg

2B. Chin Up Progression x as many reps as possible, up to 12

2C. Pushup Progression x as many reps as possible, up to 30


* Perform this circuit for three total rounds, with no rest between exercises

4A. Front Plank x 1 minute

4B. Glute Bridges x 20

4C. Side Planks x 1 minute each side


3A. Swiss Ball Leg Curls x 15

3B. Birddog x 15 each leg


A C

A CB

A B

B


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5. Jump Rope Circuit

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6. Cooldown


4EXERCESE PROGRESSIONS

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 "2A. Single Leg Squats - Progres-sion x 12 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 12 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 3 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.



2. 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

1. Heel Squats- Stand on a low step or box (around 12 inches high), with one foot hanging over the edge

- Squat down on one leg until the heel of your hanging foot touches the ground


3. Pistol Squat With Weight- Stand on one foot, with a box, step or bench behind you, holding a 15 lb weight in each hand

- Squat down on one leg until you're sitting flat on the box


*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.

SINGLE LEG SQUATS



2. 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

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

3. 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


CHIN UPS


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2. 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

1. Knee Pushups- Get into a pushup position, with your knees on the ground for support



3. Pushups With Feet Elevated- Get into a pushup position, with your feet elevated behind you resting on a bench, step, or box




EXERCESE PROGRESSIONS

PUSH UPS

THE YOUTH WORKOUT • Follow this plan until you've reached ...€¦ · For example, let's say you're doing "2A. Single Leg Squats - Progres-sion x 12 each leg", but you can't yet

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