Friday, March 31, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
High box jumps

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:
Clean – receiving position

PREP:
2x
10 Cossacks
10 squats
5 inchworms

CONDITIONING:
Varsity, Junior Varsity, and Frosh
5 rounds
3 cleans w/3-second pause in receiving position
15 burpees
30 double-unders

Varsity – 135#/95#
Junior Varsity – 65#/55#
Frosh – 35#/25#

Beginner
3-5 rounds
3 dumbbell hang power cleans w/3-second pause in receiving position
10 burpees
15 double-unders or tuck jumps

SKILL:
Varsity
5:00
Lever practice

Junior Varsity, Frosh and Beginner
5:00
Hollow holds and hollow position practice

MOBILITY:
T-spine smash
Pigeon stretch
Calf stretch