Thursday, September 14, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Lunges

WARM-UP:
3x or 5:00
10 jumping jacks => 10 Spider-Man 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:
Bracing

PREP:
2x
5 Hindu push-ups
10 box step-overs

CONDITIONING:
EMOM for 20:00
First – strict push-ups
Second – tempo squats

SKILL:
3x
Varsity and Junior Varsity
Max vertical jump
Lever practice

Frosh and Beginner
Max vertical jump
Hollow rocks

MOBILITY:
T-spine smash
Couch stretch