Friday, June 16, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squats

ACCESSORY:
Weighted lunges

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 5 burpees => 5 mountain climbers => 30 seconds in the bottom of the squat => precision jump => basic dot drill x 10 => 50-meter carioca => 50-meter pocket kickers

SKILL:
Dip – external rotation of shoulders and hollow

PREP:
3x
10 Cossacks
5 bandy presses w/5-second hold

WORKOUT:
Not for Time
Varsity
3 rounds
3 muscle-ups
10 toes-to-bar
20 squats

Junior Varsity
3 rounds
1-2 muscle-ups
10 toes-to-bar
20 squats

Frosh
3 rounds
5 dips
5 push-ups
10 toes-to-bar
20 squats

Beginner
3 rounds
5 dips
5 push-ups
10 toes-to-bar
20 squats

-then-

3 x 1:00
Burpee tuck jumps

SKILL:
2 x skater progressions

MOBILITY:
Spider-Man stretch
Couch stretch
Athlete’s choice