Wednesday, December 7, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Triple broad jump

WARM-UP:
3x or 5:00
Zigzag handstand walk or bear crawl => 10 Cossacks => 10 grasshoppers => Olympic wall squat => 10 single-leg toe touches => basic dot drill x 10

SKILL:
Box step-up – focus on midline stability and knee position for lead leg

CONDITIONING:
AMRAP in 12:00
Varsity
4 x 25-meter shuttle run
12 kettlebell swings
24 weighted box step-ups

Junior Varsity
4 x 25-meter shuttle run
12 kettlebell swings
24 weighted box step-ups

Novice
4 x 25-meter shuttle run
10 kettlebell swings
20 box step-ups

Beginner
4 x 25-meter shuttle run
10 kettlebell swings
20 box step-ups

SKILL:
Varsity
3x
5 flags
30-second back extension hold

Junior Varsity
3x
5 candlesticks
30-second back extension hold

Novice and Beginner
15-30-second hollow hold
15-30-second superman hold

MOBILITY:
Couch stretch
Hamstring floss
Athlete’s choice