Friday, February 17, 2017

A Brand X Method™ Teen Workout

WARM-UP:
10 inchworms => 10-meter bear crawl => 10 ice cream makers => speed ladder => 10-meter sprint => 10-meter shuffle to left => 10-meter sprint => 10-meter shuffle to right => 200-meter accelerating run

CONDITIONING:
Varsity and Junior Varsity
30:00
Row, run, bike, ski or combo of any for allotted time
Every 5 minutes stop and do 8 strict pull-ups

Frosh and Beginner
20:00
Row, run, bike, ski or combo of any for allotted time
Every 5 minutes stop and do 4 strict pull-ups or 8 perfect ring rows

SKILL:
Varsity and Junior Varsity
10:00
Flags and levers

Frosh and Beginner
10:00
Flag progressions and hollow holds

MOBILITY:
Calf smash
Couch stretch