Wednesday, January 11, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

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