May 2022 Teen Workout #1 – The Brand X Method

Prepare
5:00 of mobility (Before Class)
The Brand X Warm up

5:00 movement and mobility (Example)
10 inchworms
Pendulums, 5 ea. side
Childs pose to Spider-Man to sit through, 5 ea. side

Practice

Strength
Deadlift (Tempo 21X1)
2 x 5, 1 x AMAP
(Rookies 7 x 3, JV 5 x 3)
* 3 medball throw for height after each set

Accessory work
Barbell Row
3 x 10
Max commando pull ups 2 x max

Play

3 rounds
5 DB hang squat cleans 30 double unders

* Effort should be 90-95%. Focus should be on pacing so that each interval is finishedat approximately the same time, be consistent.
* 5 reps indicates it should be pretty heavy for your varsity kids.

* JV and Rookies can increase the reps with lighter weight and work consistency under intensity

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

Mobility Pigeon stretch Couch stretch Lat smash