Friday, July 21, 2017 – The Brand X Method

Friday, July 21, 2017

21
Jul

Friday, July 21, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Weighted box step-ups

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 Spiderman lunges => speed ladder => basic dot drill x 10

SKILL:
Wall ball shot – controlling the descent

PREP:
2x
10 Cossacks
5 explosive push-ups

CONDITIONING:
“We’re building a wall and making the teens pay for it”
King of “Over the Wall”
Build a wall across middle of the gym with jump boxes set at 20”
1st minute – kids bear crawl to the wall, go over the wall, and bear crawl to other side of gym
2nd minute – do two passes (there and back)
Etc. until unable to complete
* Try to move seamlessly from bear crawl to scaling the wall to bear crawl

SKILL:
5 x 3 rotational medicine ball throws
Max box jump for height

10:00
Handstand hold into walk and pause
-or-
wall walk-up and hollow hold

Plank holds
Varsity – max hold
Junior Varsity, Frosh, and Beginner – work on perfect hold position

MOBILITY:
Cobra
Downward dog
Child’s pose

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