Friday, January 8, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 10 Spiderman lunges => 10 one-legged side-to-side hops, each leg => basic dot drill w/180-degree turn at each side x 10 => 100-meter run

SKILL:
Press – review mechanics

PREP:
10 bandy pull-downs
5 explosive push-ups

STRENGTH:
EMOM for 10:00-12:00
Presses
Strict pull-ups

Scale for each child’s ability

SKILL:
Varsity
3x
2:00 plank
10-15 back extensions

Intermediate
3x
1:30 plank
10 Supermans

Beginner
2x
1:00 plank
10 Supermans

MOBILITY:
Banded overhead distraction
Downward dog
Athlete’s choice