Friday, October 13, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Weighted lunges

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:
Squat circle

CONDITIONING:
Varsity and Junior Varsity
3 rounds
400-meter run
25 squats

Frosh
3 rounds
400-meter run
20 squats

Beginner
3 rounds
200-400-meter run
15 squats

SKILL:
Varsity
Ice cream makers and lever practice

Junior Varsity and Frosh
Hollow holds

MOBILITY:
Calf stretch and smash
Athlete’s choice