Friday, August 5, 2016 – The Brand X Method

Friday, August 5, 2016

5
Aug

Friday, August 5, 2016

A Brand X Method™ Teen Workout

20160116-DSC_0780-2STRENGTH:
Deadlift

ACCESSORY:
Broad jump

WARM-UP:
4x
10 arm circles forward=> 10 arm circles backward=> PVC dislocates=> 10-meter handstand walk=> 10 single-leg side-to-side hops each leg => 50-meter side shuffle (25 each side) => 50-meter back pedal

PREP:
5 medicine ball throws for height
10 lunges with rockets

SKILL:
Box jumps – landing position

CONDITIONING:
2 x AMGMAP in 6:00, rest 2:00 in between
3 hang power cleans
6 high box jumps
9 toes-to-bar

Varsity
135#/95#
40”/32”

Junior Varsity
75#/55#
30”/24”

Novice
45#/35#
24”/20”

Beginner
Safe weight – 10#-35#
15”-20”

SKILL:
Varsity and Junior Varsity
15 handstand push-ups

Novice and Beginner
3-15 wall walk-ups

MOBILITY:
Child’s pose
Upward dog
Downward dog

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