Wednesday, March 16, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY:
Triple broad jump

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:
Box step-up – focus on midline stability and knee position for lead leg

CONDITIONING:
AMRAP in 12:00
Varsity
4 x 25-meter shuttle run
12 front squats, 35#/30# dumbbells
12 box step-ups, 24”/20”, 35#/30# dumbbells

Junior Varsity
4 x 25-meter shuttle run
12 front squats, 25#/20# dumbbells
12 box step-ups, 24”/20”, 25#/20# dumbbells

 

Novice
4 x 25-meter shuttle run
10 front squats, 20#/15# dumbbells
10 box step-ups, 20”, 20#/15# dumbbells

Beginner
4 x 25-meter shuttle run
10 box air squats or box goblet squats, 5#-25# dumbbell
10 box step-ups, unloaded

SKILL:
Varsity
3x
5 flags
30-second back extension hold

JV
3x
5 candlesticks
30-second back extension hold

Novice and Beginner
15-30-second hollow hold
15-30-second superman hold

MOBILITY:
Couch stretch
Hamstring floss
Athlete’s choice