Thursday, December 21, 2017 – The Brand X Method

Thursday, December 21, 2017

21
Dec

Thursday, December 21, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => alligator crawl => forward roll => precision jump => 2 cartwheels => speed ladder => basic dot drill x 10 => 5 perfect squats => 30 seconds in the bottom of the squat => pigeon stretch

SKILL:
Push-up, dip, and handstand push-up – shoulder position

PREP:
2x
10 hollow rocks
5 explosive push-ups
5 power ball shots

CONDITIONING:
Not For Time
Varsity
3 rounds
5 strict handstand push-ups
10 strict ring dips
15 push-ups

Junior Varsity
3 rounds
3 strict handstand push-ups
6 strict ring dips
9 push-ups

Frosh and Beginner
3 wall walk-ups
6 dip holds for 10-15 seconds
9 push-ups

SKILL:
Varsity
5 partner woodchoppers each side
5 Turkish get-ups each side, first two positions

Junior Varsity, Frosh and Beginner
5 partner woodchoppers each side
3 Turkish get-ups each side, first two positions

MOBILITY:
Shoulder distraction
Chest smash