Friday, September 23, 2016 – The Brand X Method

Friday, September 23, 2016

23
Sep

Friday, September 23, 2016

A Brand X Method™ Teen Workout

20160705-DSC_0482-2STRENGTH:
Deadlift

ACCESSORY:
Hip extension
Single-leg deadlift

WARM-UP:
3x
10-meter handstand walk
5 ice cream makers or 15-second hollow hold
10 pogos
100-meter run

SKILL:
Double-unders – body position

PREP:
2x
20 pogos*
10 inchworm**

* concentrate on good mechanics. Feet together knees out.
** concentrate on a good forward fold with a nice straight back

CONDITIONING:
“Double Double”
AMGMAP in 10:00
5 double-jump burpees
10 double-unders
4 x 25-meter shuttle run
10 double-jump burpees
20 double-unders
200-meter run

SKILL:
Varsity
3x
50-meter barbell overhead carry
50 flutter kicks
3-5 flags

Junior Varsity
3x
50-meter barbell overhead carry
35-50 flutter kicks
15-30-second hollow hold

Novice and Beginner
3x
50-meter barbell overhead carry
25-35 flutter kicks
10-15 sit-ups

MOBILITY:
Calf smash/stretch
Couch stretch

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