Monday, October 16, 2017 – The Brand X Method

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Forward roll => handstand hold/attempt => precision jump => speed ladder => broad jump => 10 squats => max distance medicine ball toss (8#-14#) and retrieve

SKILL:
Dip – focus on shoulder position

PREP:
5x
5 explosive push-ups
5 power ball shots

STRENGTH AND CONDITIONING:
EMOM for 5:00
Hillbilly prowlers
Varsity and Junior Varsity
4 x 8-meter passes

Frosh and Beginner
3 x 8-meter passes

-then-

2x
Max dips
1x
Rest-pause max*

2x
Max push-ups
1x
Rest-pause max*

*3 max sets w/20-second rests in between

Dumbbell skullcrushers
Varsity – 50 reps
Junior Varsity – 40 reps
Frosh – 30 reps
Beginner – 25-30 reps

GAME:
Dodgeball

MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Triceps stretch
Athlete’s choice