Wednesday, August 16, 2017 – The Brand X Method

Wednesday, August 16, 2017

16
Aug

Wednesday, August 16, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Single-leg deadlift
Supinated barbell row

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 10 one-legged side-to-side hops, each leg => 3 cartwheels => speed ladder => basic dot drill x 10 => 50-meter side shuffle => 50-meter high knees

SKILL:
Burpee position
Jumping squat position
Lunge position

PREP:
2x
10 walking lunges
5 inchworms

CONDITIONING:
Varsity and Junior Varsity
3:00
Burpee => Jumping squat => Jumping Lunge => Jumping Lunge
Rest 2:00, repeat

Frosh and Beginner
3:00
Burpee
Squat
Lunge
Lunge
Rest 2:00, repeat

SKILL:
3x
3 medicine ball throw for distance
Max pull-ups or ring rows
Max dips or push-ups

MOBILITY:
Plantar surface
Side hip smash
Athlete’s choice

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