Friday, October 9, 2015 – The Brand X Method

Friday, October 9, 2015

9
Oct

Friday, October 9, 2015

A Brand X Method™ Teen Workout
WARM-UP:
3x
Handstand walk => forward roll => bear crawl => forward roll => 30-second passive hang => 10-second active hang => 4 x 50-meter shuttle run

PREP:
3x
50-meter high-knee run
50-meter accelerating sprint

SKILL:
Shoulder position for handstand push-up

STRENGTH:
Shoulder press
3 x 3

CONDITIONING:
Varsity
3 rounds
1:00 plank
1:00 kettlebell swings
1:00 toes-to-bar

Junior Varsity
3 rounds
1:00 plank
1:00 kettlebell swings
1:00 toes-to-bar

Novice
3 rounds
1:00 plank
1:00 kettlebell swings
1:00 toes-to-bar

Beginner
2 rounds
1:00 plank
1:00 kettlebell swings
1:00 toes-to-bar

SKILL:
Varsity, Junior Varsity, Novice
Handstand walking and holds

Beginner
Wall walk-ups

MOBILITY:
Upward dog
Downward dog
Child’s pose

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