Monday, December 4, 2017 – The Brand X Method

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Weighted lunges

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossack squats => 10 one-legged side-to-side hops, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-meter carioca => 50-meter high-knee skip

MOBILITY:
Hips

SKILL:
Squat – foot position

PREP:
2x
20 lunges

CONDITIONING:
2 x 6:00 rounds
Varsity and Junior Varsity
5 tempo* front squats
10 burpees
4 x 50-meter shuttle run

Frosh and Beginner
5 tempo* squats
10 burpees
4 x 50-meter shuttle run

* Tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

SKILL:
Varsity and Junior Varsity
3x
10 weighted box step-ups, 5#-35# dumbbells
10 bar roll-outs

Frosh and Beginner
3x
10 weighted box step-ups, 5#-35# dumbbells
1:00 plank

MOBILITY:
Athlete’s choice, focus on hips