August 2021 Teen Workout #3

Prepare
Warm up
5:00 of mobility (Include leopard crawl forward and back, quad pulls and knee hugs)
The Brand X Warm up
5:00 of mobility and movement (example)
3x
30 seconds BOS followed by 6 BOS w/lateral movement
Pay attention to feet placement and ankle, knee relationship

Practice
Squat
1 x 20 (Tempo 32X1)
(Rookie 7 x 3, JV 5 x 3)
Accessory work
Front rack carry
3 x 50 m
Single leg side box squat
3 x 10

Play
3-5 rounds
Complete as many burpees as possible in 20 seconds
Effort 100%, Work/Rest 1:3
3x
Barefoot
10 Pollof press
20 highland flings
The Brand X Method® Excel August Copyright 2021 All Rights Reserved
25-50 barefoot single leg pogos

Mobility
Quad smash
Couch stretch
Athlete’s choice