Friday, January 20, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x
10 walking medicine ball push-ups
10 Cossacks
10 walking lunges
200-meter run

STRENGTH:
Varsity
50 strict pull-ups in as few sets as possible
75 strict push-ups in as few sets as possible
100 box blocked squats* in as few sets as possible

Junior Varsity and Frosh
30 strict pull-ups in as few sets as possible
50 strict push-ups in as few sets as possible
75 box blocked squats in as few sets as possible

Beginner
20-30 ring rows in as few sets as possible
25-25 push-ups in as few sets as possible
50 box blocked squats in as few sets as possible

* kids squat with toes against plyo-box

SKILL:
Varsity
3x
3-5 flags
1:00 plank

Junior Varsity
3x
20 hollow rocks
1:00 plank

Frosh and Beginner
3x
10 hollow rocks
1:00 plank

MOBILITY:
Athlete’s choice