Thursday, May 19, 2016 – The Brand X Method

Thursday, May 19, 2016

19
May

Thursday, May 19, 2016

A Brand X Method™ Teen Workout

20150325-DSC_0477-3WARM-UP:
3x
10 walk-over medicine ball push-ups
10 Cossacks
10 walking lunges
200-meter run

CONDITIONING:
Varsity and Junior Varsity
3 rounds
400-meter run
20 tempo squats (4-second eccentric/down phase)
40 lunges

Novice
3 rounds
400-meter run
15 tempo squats (4-second eccentric/down phase)
30 lunges

Beginner
3 rounds
200-400-meter run
10 tempo squats to bench to maintain points performance (4-second eccentric/down phase)
20 lunges

SKILL:
Varsity and Junior Varsity
3x
Ring handstand hold
10 reverse shrugs

Novice
3x
Handstand hold
10 reverse shrugs

Beginner
3x
Wall walk-up
10 reverse shrugs

MOBILITY:
Calf smash
Couch stretch

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