Monday, January 1, 2018 – The Brand X Method

Monday, January 1, 2018

1
Jan

Monday, January 1, 2018

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Single-leg box jump

WARM-UP:
3x or 5:00
Arm circles, forward/backward => leg swings, forward/backward and side to side => 3 handstand holds/attempts => 10 squats => 30 seconds in the bottom of the squat => speed ladder => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter run

SKILL:
Toes-to-bar – review mechanics

PREP:
5:00
Mobility

2x
10 medicine ball slams
10 walking lunges

CONDITIONING:
Varsity
25 toes-to-bar
50 mountain climbers
20 toes-to-bar
40 mountain climbers
15 toes-to-bar
30 mountain climbers
10 toes-to-bar
20 mountain climbers
5 toes-to-bar
10 mountain climbers

Junior Varsity
24 toes-to-bar
50 mountain climbers
18 toes-to-bar
40 mountain climbers
12 toes-to-bar
30 mountain climbers
10 toes-to-bar
20 mountain climbers
6 toes-to-bar
10 mountain climbers

Frosh
15 toes-to-bar
50 mountain climbers
12 toes-to-bar
40 mountain climbers
9 toes-to-bar
30 mountain climbers
6 toes-to-bar
20 mountain climbers
3 toes-to-bar
10 mountain climbers

Beginner
15 leg lifts
30 mountain climbers
12 leg lifts
25 mountain climbers
9 leg lifts
20 mountain climbers
6 leg lifts
15 mountain climbers
3 leg lifts
10 mountain climbers

SKILL:
6 x 100-meter accelerating sprints

MOBILITY:
Cobra
Downward dog
Child’s pose