Monday, March 13, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Medicine ball throw for distance

WARM-UP:
3x or 5:00
10 jumping jacks => 10 Spiderman lunges => pigeon stretch => 30 seconds in the bottom of the squat => 10 good mornings w/PVC => 5 push-ups => 3 cartwheels => 3 broad jumps

SKILL:
Clean – Teach the “jumping jack clean” (https://www.facebook.com/pg/The-Brand-X-Method-Kids-and-Teens-169750099705020/videos/?ref=page_internal)

PREP:
3x
5 push-ups
10 bandy push-downs
15 bandy good mornings

CONDITIONING:
Varsity
AMRAP in 12:00
5 hang power cleans
10 push-ups
200-meter run

Junior Varsity
5 dumbbell hang power cleans
10 push-ups
200-meter run

Frosh
5 dumbbell hang power cleans
7 push-ups
200-meter run

Beginner
5 dumbbell hang power cleans
5 push-ups
200-meter run

SKILL:
Varsity
10:00
Levers
5 strict toes-to-bar

Junior Varsity, Frosh and Beginner
10:00
Hollow holds
5 strict toes-to-bar or best effort

MOBILITY:
Couch stretch
Pigeon stretch