Friday, February 3, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 10 squats => 30 seconds in bottom of the squat => 2 broad jumps => forward roll => 10 one-legged hops, each leg => speed ladder => 100-meter run

SKILL:
Wall ball shot – controlling the catch and descent

PREP:
2x
10 box step-ups
10 lunges
10 inchworms

CONDITIONING:
42-30-18
Wall ball shots
21-15-9
Pull-ups

Varsity – 20#/14#
Junior Varsity – 14#/10#

Frosh and Beginner
30-20-10
Wall ball shots, 8#-10#
15-10-5
Pull-ups or ring rows