Monday, May 30, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Hang clean

ACCESSORY:
Single-leg deadlift

WARM-UP:
3x or 5:00
Handstand walk or bear crawl around obstacles => 10 lunges => 10 one-legged side-to-side hops, each leg => 3 broad jumps => 50-meter high-knee skip => 50-meter back pedal

SKILL:
Kettlebell swing – focus on neutral spine

PREP:
2x
10 kettlebell swings
10 inchworms
10 pogos

CONDITIONING:
Varsity and Junior Varsity
3 rounds
12 toes-to-bar
21 kettlebell swings
36 double-unders

Novice
3 rounds
8 toes-to-bar
16 swings
24 double-unders

Beginner
3 rounds
6-8 toes-to-bar or hanging leg raises
8-12 kettlebell swings
16-24 double-unders or pogos

SKILL:
10:00
Practice one-legged jumps, flags and hollow rocks

MOBILITY:
T-spine smash
Couch stretch
Athlete’s choice