Name: Playbook - Coach Myers - Youth Home Workout - zero equipment
Uploaded: 2024-02-18T22:00:07.989Z
Duration: 20 min
Description: Youth Home Workout - zero equipment

First go through with the little guys, started slow, but they liked it!

Robert

Great for a quick after school workout with the kid!

This is a great home workout for your youth wrestler to start building strength and movement competency without any equipment. 

This workout can be done as often as every day at first with the goal of just completing 20 total reps of each exercise (broken into mini sets). 

Once they are able to complete 20 reps unbroken of each exercise, have them switch to doing this workout 3-4 days per week:

1. Superset: 3 rounds
- Split Squats - 10/10 with a 5/3/1 tempo 
- Glute bridge - 10/10 with a 3 second pause

2. Push Up Pike Flow - 3 x max reps

3. Plank Positions - 4 minutes total

4. Neck Plank - 3 x max time

- 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

- Same technique as the regular Glute Bridge but with only one leg in contact with the floor and the other leg in the air

Glute Bridge - Single Leg

Push Up Pike Flow

- Lie facedown on the floor with elbows directly under shoulders and forearms in front of you
- Tighten your abs as you raise up onto elbows and toes with the weight of your body spread evenly among toes and elbows
- Maintain a straight line from head to heels  (No saggy bottom or bottom raised to the sky!)
- Hold this position for desired time

*The most important thing to remember about a plank position is to keep your abs flexed and do not allow your hips to sag
If your abdominals relax and hips lower, you are putting your lower back at risk

Front Plank

Keep your back straight and feet even. Bridge up and reach your top hand towards the ceiling

Side Plank

- 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 gluten, erectors, and upper back
- Keep your thighs off the floor slightly and your head in a neutral position as you hold for the prescribed time

Superman Hold

- 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

Youth Home Workout - zero equipment

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Awesome circuit.  We’re loving the app!!!   How bout a Bo Bassett match week circuit?

John

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Great! My son was able to watch the videos and I was able to work him through pretty efficiently watching it prior to starting. State tournament is 5 days away!

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Raymond

W1/D1

W1/D2

W1/D3

Another great workout.  Love that these focus on developing all necessary strengths for wrestling.  Definitely sport specific!  Thanks! 💪💨

Jacob

W2/D1

Great dynamic workout. I grew up around a dad who instilled strength and conditioning from a young age and I kept doing it through college soccer at USAFA. This exactly what young athletes need. Especially learning the form before they hit puberty.

Youth Home Workout - zero equipment

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