Friday, July 10, 2015

A Brand X Method™ Teen Workout

WARM-UP:
3x
50-meter fanny kickers => 50-meter high-knee skip => 10-meter jog => 10-meter side shuffle => 10-meter jog => 10-meter side shuffle => 50-meter back pedal

SKILL:
Hollow position and the handstand

PREP:
2x
10 bandy lat pull-downs
10 pogos

Bandy Pull downs https://www.youtube.com/watch?v=Hd7JRMFZRes

CONDITIONING:
Varsity, JV and Novice
3 rounds
Hill sprint (100 meters down/100 meters back up)
10-meter handstand walk
5 strict pull-ups

Handstand Walk https://www.youtube.com/watch?v=-flU2fivvtE
Pull Ups- Strict Slo Mo https://www.youtube.com/watch?v=Cq_BbkrKVbI

Beginner
3 rounds
Hill sprint
3 wall walk-ups
5 pull-ups (assisted okay)

SKILL:
Max chin-ups
10 dumbbell rows

Chin Ups https://www.youtube.com/watch?v=NeV02lDwVsk

MOBILITY:
T-spine smash
Calf smash

Photo Credit:
Danell Marks Photography- San Diego, Ca​