Thursday, June 15, 2017 – The Brand X Method

Thursday, June 15, 2017

15
Jun

Thursday, June 15, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 PVC overhead squats => 10 overhead walking lunges w/PVC => 10 one-legged side-to-side hops over PVC, each leg => 25-meter side shuffle-180-degree turn-25-meter side shuffle => 50-meter back pedal

SKILL:
Deadlift – sumo setup

PREP:
2x
3 single-leg broad jumps
1:00 – bottom of the squat

CONDITIONING:
Varsity
21-15-9
Deficit deadlifts
42-30-18
Push-ups

Junior Varsity
21-15-9
Deadlifts
30-25-15
Push-ups

Frosh
21-15-9
Deadlifts
Push-ups

Beginner
15-12-9
Kettlebell deadlifts
Push-ups

SKILL:
EMOM for 10:00
Rope climbs
on breaks 3 medicine ball throws for height

MOBILITY:
Spiderman stretch
Posterior chain smash
Athlete’s choice

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