June 2021 Teen Workout #3 – The Brand X Method

June 2021 Teen Workout #3

17
Jun

June 2021 Teen Workout #3

Prepare

5:00 of mobility
Brand X® Warm Up 
5:00 of mobility and movement (example)
3x
30 seconds BOS followed by 6 BOS w/lateral movement

Practice

Squat
2 x 3, 1 x AMAP (Tempo 2-0-X-1) (Rookie 7 x 3, JV 5 x 3)
* 3 broad jumps after every set

Accessory work
Weighted walking lunges 

3 x 10

100 Unbroken air squats or first break 
Squats must have no longer than a 2 second break. Once a break happens the set is done. Stop if reach 100 unbroken.

Play

For 15:00
10 box jumps
15 wall balls 
400 m run
This should be at 80% effort so that there is continuous movement for the 15:00 Discuss pacing. Strive to make this a continuous effort with now breaks.`

2x
Barefoot
25-50 pogos 
10 KB pass 

Mobility
Quad smash Couch stretch Athlete’s choice