Monday, August 7, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Weighted walking lunges

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 3 cartwheels => Spiderman stretch => 10 one-legged side-to-side hops, each leg => pigeon stretch => speed ladder => 30 seconds in the bottom of the squat

PREP:
3x
10 Cossacks
10 box step-ups

SKILL:
Overhead squat – shoulder position
2x
10 PVC overhead squat and 30-second tribe jump

CONDITIONING:
100-meter route –
Hang squat clean => lunge => lunge
Hang squat snatch => lunge => lunge

* Beginners and anyone who cannot overhead squat safely will do only hang squat cleans.
** Reinforce that kids should receive the bar in the perfect squat position

SKILL:
Varsity, Junior Varsity, and Frosh
Lever progressions
Beginner
Hollow holds

MOBILITY:
Athlete’s choice