Wednesday, April 19, 2017 – The Brand X Method

Wednesday, April 19, 2017

19
Apr

Wednesday, April 19, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 lateral lunges => basic dot drill x 10 => 3 broad jumps => 2 forward rolls

SKILL:
Bracing the spine

PREP:
2x
10 bandy or PVC good mornings
10 knees-to-elbows

CONDITIONING:
Varsity
5 rounds
1:00 – plank hold
1:00 – kettlebell swings

Junior Varsity, Frosh, and Beginner
3 rounds
1:00 – plank hold
1:00 – kettlebell swings

Varsity, 55#/35#
Junior Varsity, 35#/25#
Frosh
25#/20#
Beginner
10#-20#

SKILL:
Advanced
10:00 – lever practice
2 x 20 tempo* push-ups

Junior Varsity
10:00 plank and hollow practice
3 x 10 tempo* push-ups

Frosh and Beginner
10:00 plank and hollow practice
2 x 10 tempo* push-ups

* Tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

MOBILITY:
Couch stretch
T-spine smash

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