September 2022 Teen Workout #4

Prepare

5:00 of mobility (Before Class)
The Brand X Warm up 
5:00 movement and mobility (Example)
3x
30 seconds BOS followed by 6 BOS w/lateral movement 
Pay attention to feet placement and ankle, knee relationship

Practice

Squat
1 x AMAP (Tempo 32X1)

(Rookies 3 x 7, JV 2 x7)
* Double or Triple Broad Jump ()

Accessory work Front squat 5×5

Stability or slides to one side during squat
Contralateral Bulgarian squats  2 x 10-12

Play

4-6 rounds
2:00
15 KB swings
20 mt. climbers
Effort should be 90-95%. Work/Rest should be 1:1

5:00-10:00 skill work
Wall walk ups and hold (advanced walk off of wall in perfect position) 

Muscle up transition work 

2x
Barefoot 25-50 pogos Max push ups

Mobility
Quad smash Couch stretch Athlete’s choice

    

The Brand X Method®

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