Jan. 2021 Teen Workout #1 – The Brand X Method

Prepare
Warm up
5:00 of mobility
The Brand X Warm up
10 inchworms
(https://youtu.be/VYC7d160n5Q)
Pendulums, 5 ea. side (https://youtu.be/q0Q0EE8gSoE)
Childs pose to Spider-Man to sit through, 5 ea. side (https://youtu.be/pKs5yfYJzp0

Practice

Strength
Deadlift (Tempo 21X1) (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/lessons/ 17614090-deadlift-teen)
2 x 5, 1 x AMAP
(Rookies 7 x 3, JV 5 x 3

Accessory work
Barbell Row (https://youtu.be/LJqsTO9WUpA) 3 x 10
Max commando pull ups (https://youtu.be/DTanUE4_lUo) 2 x max

Play

For 12:00 do intervals of 5 DB hang squat cleans 10 DB box step ups
30 double unders

Effort should be 90-95%, Work/Rest ratio should be 1:1. Focus should be on pacing so that each interval is finished at approximately the same time.

3x
15-30 second sandbag Zercher hold 10 Pollof press
25-50 barefoot single leg pogos

Mobility Pigeon stretch Couch stretch Lat smash