Wednesday, May 24, 2017 – The Brand X Method

Wednesday, May 24, 2017

24
May

Wednesday, May 24, 2017

A Brand X Method™ Teen Workout

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

CONDITIONING:
1-mile time trial
immediately into
Varsity and Junior Varsity
AMGMAP in 10:00
5 pull-ups
10 push-ups
15 squats

Frosh
AMGMAP in 10:00
3 pull-ups
7 push-ups
12 squats

Beginner
AMGMAP in 10:00
5 ring rows
7 push-ups
9 squats

SKILL:
10:00
Varsity and Junior Varsity
Lever work

Frosh and Beginner
Hollow hold and plank

MOBILITY:
Hamstring smash
Shoulder distraction

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