Name: Playbook - Coach Myers - Youth 1000 Rep no equipment workout
Uploaded: 2024-02-18T22:00:08.214Z
Duration: 60 min
Description: Youth 1000 Rep no equipment workout

Youth 1000 rep home workout
*no equipment required*
*videos that show weights (DB Squats for example) are to be done with no weight*

10 rounds:
Squats - 10
Push Ups - 10
Lunges (5 per leg)
BW Skullcrusher - 10
Split Squat (5 per leg)
Neck Plank - 10 seconds total
Lateral Lunges (5 per leg)
Superman Press - 10
Stability Alternates - 5 per side
Glute Bridges - 10

10 rounds:
Squats
Push Ups
Lunges (5 per leg)
BW Skullcrusher
Split Squat (5 per leg)
Neck Plank - 10 seconds total
Lateral Lunges (5 per leg)
Superman Press - 10
Stability Alternates - 5 per side
Glute Bridges - 10

- Stand with a set of dumbbells held at your sides
- Keep a good arch in your lower back as you sit back into a squat
- Inhale on the way down and exhale as you stand back up

Squat - DB

- Start with your hands just outside the shoulders 
- Keep your core tight and body straight as you lower your chest to the floor
- Keep your head in a neutral position and exhale as you press your body back to starting position

Push Ups

- Check your step in the middle of each lunge and alternate sides
- Keep chest up and control your descent
- For weighted sets use heavy DBs or KBs

Walking Lunges

- Place your hands on a rack, bench, or plyo box, with your thumbs rotated up slightly so your elbows point towards the floor as they bend
- Touch your forehead to your hands then extend your arms, locking out at the top
- Keep your abs engaged and body straight the entire time

BW Skullcrusher

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

BW Split Squats

- Start sitting on a swiss ball or a bench and walk out until only the back of your head is in contact with the bench
- Keep your legs bent at 90 degrees and bridge your hips up until your torso is parallel to the floor
- Keep your spine straight, do not bridge up onto the top of your head

Neck Plank

- Stand with your feet hip-width apart with a slight bend in your knees
- While maintaining a neutral spine and an upright chest position, slowly take a big step to the side, and shift your bodyweight over your lead leg
- As your foot contacts the ground, bend your hips and knees while simultaneously sitting your hips back until your shin is in a fairly upright position
- Your knee should finish over your second and third toes, and your foot should be pointed forward
- As you sit back into the lunge position, allow your chest to move forward over your bent leg
- Your opposite leg should be straight and your foot should be pointed forward
- Pause for a second at the bottom of the movement
- To begin the upward movement, keep your chest high, and push your entire foot into the ground, using your glute and quad to push back to an upright position
- Both legs should finish next to each other as you return to the starting position
- Repeat to the opposite side

(R+L= 1 rep)

Lateral Lunges

- Lay face down on the mat with your hands overhead and in front of you
- Arch up slightly as you lift your hands off the ground, engaging your glutes, erectors, and upper back
- Keep your thighs off the floor slightly and your head in a neutral position as you perform a press, keeping your arms parallel to the floor and squeezing your lats at the “bottom” position
- Advanced athletes can hold light weights in their hands

Superman Press

- Start in a push up position 
- Slowly raising one leg and the opposite arm, holding each rep for 2 seconds at the top
- Beginners can do this positioned on all fours

Stability Alternates

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly 
- Do not over arch thru the spine

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