Monday, April 17, 2017 – The Brand X Method

Monday, April 17, 2017

17
Apr

Monday, April 17, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY:
Jump for height
Single-leg box jumps

WARM-UP:
10-meter handstand walk => forward roll => 10 walking lunges => 10 walking toe touches => 10 box step-ups => 5 pull-ups => 5 push-ups => 100-meter run

SKILL:
Overhead position with a single arm – neutral spine

PREP:
3x
10-meter bear crawl square
10 walking lunges
10 explosive push-ups

CONDITIONING:
AMRAP in 15:00
With a single dumbbell
3 goblet squats
3 lunges, right arm
3 overheads, right arm
10 burpees
4 x 25-meter shuttle run
Repeat w/left arm

SKILL:
Varsity
75-100 bandy push-downs
2:00 L-sit

Junior Varsity
50-75 bandy push-downs
1:00 L-sit

Frosh and Beginner
30 push-ups
3x
10-15 second L-sit

MOBILITY:
Cobra
Downward dog
Child’s pose

Leave a Reply