Tuesday, January 1, 2019

The Brand X Method™ Teen Workout

PREPARE
Warm-up:
3x or 5:00
10 jumping jacks => 10 Spiderman lunges => pigeon stretch => 30 seconds in the bottom of the squat => 10 good mornings w/PVC => 5 push-ups => 3 cartwheels => 3 broad jumps

Skill:
Clean – focus on proper setup and bracing

Prep:
3x
5 push-ups
10 bandy push-downs
15 bandy good mornings

PRACTICE
Conditioning:
5 rounds
5 hang power cleans
10 box jumps
4 x 50-meter shuttle run
Rest 3:00 between rounds, focusing on down regulating

PLAY
Skill:
3x
1:00 plank
20 Russian twists

Mobility:
T-spine smash
Couch stretch
Athlete’s choice