11
Jan
Wednesday, January 11, 2017
A Brand X Method™ Teen Workout
ACCESSORY:
Good mornings
WARM-UP:
3x or 5:00
Zigzag handstand walk or bear crawl => 10 Cossacks => 10 grasshoppers => Olympic wall squat => 10 single-leg toe touches => basic dot drill x 10
SKILL:
Overhead squat – shoulder position
CONDITIONING:
Varsity
3 rounds
10 overhead squats, 95#/65#
20 hurdle hops
Junior Varsity
3 rounds
10 overhead squats, 55#/45#
20 hurdle hops
Frosh
3 rounds
10 overhead squats, 35#/25#
20 hurdle hops
Beginner
3 rounds
10 front squats, 10#-20# dumbbells
20 hurdle hops
SKILL:
Varsity and Junior Varsity
3-5 flags
1:00-2:00 plank
Frosh and Beginner
5:00-10:00
Candlestick roll and hollow holds
MOBILITY:
Couch stretch
Hamstring floss
Athlete’s choice