Monday, April 18, 2016
A Brand X Method™ Teen Workout
ACCESSORY:
Good mornings
WARM-UP:
3x or 5:00
Zigzag handstand walk or bear crawl => 10 Cossacks => 10 grasshoppers => Olympic wall squat => 10 single-leg toe touches => basic dot drill x 10
SKILL:
Box step-up – focus on midline stability and knee position for lead leg
Overhead squat – shoulder position
CONDITIONING::
Varsity
3 rounds
10 overhead squats, 95#/65#
20 weighted box step-ups, 95#/65#
Junior Varsity
3 rounds
10 overhead squats, 55#/45#
20 weighted box step-ups, 55#/45#
Novice
3 rounds
10 overhead squats, 35#/25#
20 weighted box step-ups, 35#/25#
Beginner
3 rounds
10 overhead squats, PVC-15#, or 10 front squats, safe #
20 weighted box step-ups
SKILL:
Varsity and Junior Varsity
3-5 flags
1:00-2:00 plank
5:00-10:00
Novice and Beginner
Candlestick rolls and hollow holds
MOBILITY:
Couch stretch
Hamstring floss
Athlete’s choice