Thursday, October 5, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Good mornings

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 lateral lunges => basic dot drill x 10 => 3 broad jumps => 2 forward rolls

SKILL:
Dumbbell hang clean – dip mechanics

PREP:
2x
10 box step-ups
10 Cossacks

CONDITIONING:
3 x AMRAPs in 5:00, rest 2:00 between
w/dumbbell in the right hand –
3 dumbbell deadlifts
3 dumbbell hang power cleans
3 dumbbell front squats
9 box jumps
Repeat w/dumbbell in the left hand

Dumbbell weights
Varsity – 40#/30#
Junior Varsity – 25#/20#
Frosh and Beginner – 10#-15#

SKILL:
3x-5x
10 banded woodchoppers
30 flutter kicks

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