Friday, January 26, 2018

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => 10 walking lunges => 50-meter high-knee skip => 50-meter carioca

SKILL:
Rope climb

PREP:
5:00
Mobility

2x
10 Cossacks
10 ring rows

CONDITIONING:
Team workout
400-meter run
One team does 3 rope climbs* per member
Other team does 15 ring dips** per person
When complete teams switch

* 3 beginner rope climbs = 1 rope climb
** 2 bar dips = 1 ring dip; 3 push-ups = 1 ring dip

SKILL:
3x
10 pendulums each leg
30 single-leg pogos each leg
15-second banded rotational hold each side

MOBILITY:
T-spine smash
Pigeon stretch