Wednesday, February 24, 2016 – The Brand X Method

Wednesday, February 24, 2016

24
Feb

Wednesday, February 24, 2016

A Brand X Method™ Teen Workout

20160121-DSC_0113STRENGTH:
Squat

ACCESSORY:
Weighted box step-up

WARM-UP:
3x or 5:00
30-second plank hold => handstand walk or bear crawl => 4 monkey hangs => 30 seconds in bottom of the squat => 10 one-legged forward-backward hops, each leg => 50-meter carioca => 50-meter high-knee skip

SKILL:
Squat – focus on moving upper body as single unit when sending hips back

PREP:
3x
10 bandy pull-downs
5 drop push-ups

STRENGTH AND CONDITIONING:
Varsity
5 rounds
400-meter run
5 strict pull-ups with 2-second hold at bottom between each rep (thumbs wrapped, gymnastics hollow, neutral head throughout movement for every rep)
10 perfect plank push-ups (chest to deck and back to top in perfect plank for every rep)
15 super-slow pause air squats (5-second down phase, 3-second hold at bottom for every rep)

Junior Varsity
4 rounds
400-meter run
5 strict pull-ups with 2-second hold at bottom between each rep (thumbs wrapped, gymnastics hollow, neutral head throughout movement for every rep)
10 perfect plank push-ups (chest to deck and back to top in perfect plank for every rep)
15 super-slow pause air squats (5-second down phase, 3-second hold at bottom for every rep)

Novice
3 rounds
400-meter run
5 strict pull-ups with 2-second hold at bottom between each rep (thumbs wrapped, gymnastics hollow, neutral head throughout movement for every rep)
10 perfect plank push-ups (chest to deck and back to top in perfect plank for every rep)
20 super-slow pause air squats (5-second down phase, 3-second hold at bottom for every rep)

SKILL:
Varsity
2:00 plank
Max toes-to-bar

Junior Varsity
1:30 plank
Max toes-to-bar

Novice and Beginner
1:00 plank
Max toes-to-bar or best effort

MOBILITY:
Glute smash
Pigeon stretch
Athlete’s choice

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