Friday, January 13, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 push-ups => handstand walk or bear crawl => 10 push-ups => speed ladder => 100-meter run

SKILL:
Bench press – external rotation for shoulders

STRENGTH
Varsity, Junior Varsity and Frosh
Clean and press
3 x 3

Beginner
Floor press
3 x 5

CONDITIONING:
Medicine ball relay – Set cones out 10, 20, and 30 meters from start line and place one medicine ball (10#, 14#, and 20#) at each cone. Divide class into two teams. Sprint to first ball at 10-meter cone, pick it up, and sprint back to start. Repeat for the other balls, in order. Kid taps next kid who returns each ball to proper cone, beginning with the 10# ball at the 10-meter cone. Third kid retrieves balls in order, etc.

MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice