Monday, September 26, 2016 – The Brand X Method

Monday, September 26, 2016

26
Sep

Monday, September 26, 2016

A Brand X Method™ Teen Workout

20160922-DSC_0160STRENGTH:
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 shots – controlling the descent

PREP:
2x
10 Cossacks
5 explosive push-ups

CONDITIONING:
Advanced and Intermediate
3 rounds
400-meter run
20 wall ball shots
20 box jumps

Novice
3 rounds
400-meter run
15 wall ball shots
15 box jumps

Beginner
3 rounds
200-400-meter run
10-15 wall ball shots or sit, stand and throw
10-15 box jumps or box step-ups

Advanced
20#/14#
Intermediate
14#/10#
Novice
10#/8#
Beginner
6#-10#

SKILL:
10:00
Handstand hold into walk
-or-
Wall walk-up, hollow hold
Plank holds
Max holds or work on perfect hold position

MOBILITY:
Cobra
Downward dog
Child’s pose

Images: Danell Marks Photography

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