Monday, March 26, 2018 – The Brand X Method

Monday, March 26, 2018

26
Mar

Monday, March 26, 2018

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Single-leg deadlift

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

SKILL:
Squat – review mechanics then introduce goblet squat

PREP:
5:00
Mobility

2x
10 Cossacks
5 inchworms (hold 3-second in both plank and downward dog)

CONDITIONING:
Varsity
AMRAP in 10:00
10 push-ups
10 goblet squats
20 kettlebell swings
200-meter run

Junior Varsity
AMRAP in 10:00
8 push-ups
10 goblet squats
15 kettlebell swings
200-meter run

Frosh
AMRAP in 10:00
5 push-ups
8 goblet squats
15 kettlebell swings
200-meter run

Beginner
AMRAP in 10:00
5 push-ups
5 goblet squats
10 kettlebell swings
200-meter run

SKILL:
Varsity
3x
10 skaters (modified)
15 toes-to-bar
25 sit-ups

Junior Varsity
3x
10 skaters (modified)
10 toes-to-bar
25 sit-ups

Frosh
2x
10 skaters (modified)
10 toes-to-bar
25 sit-ups

Beginner
2x
10 skaters (modified)
10 hanging leg lifts
20 sit-ups

MOBILITY:
Pigeon
Hamstring smash