Monday, April 18, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

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