Friday, March 24, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
High box jumps

WARM-UP:
3x or 5:00
Handstand hold => handstand walk or bear crawl => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter back pedal

SKILL:
Box jump – knee position and soft landing

PREP:
2x
10 bandy shoulder presses
10 box step-ups

CONDITIONING:
AMRAP in 12:00
Varsity
3 clusters, 95#/65#
14 box jumps
4 x 25-meter shuttle run

Junior Varsity
AMRAP in 12:00
3 clusters, 55#/45#
14 box jumps
4 x 25-meter shuttle run

Frosh
AMRAP in 12:00
3 clusters, 35#/25#
14 box jumps
4 x 25-meter shuttle run

Beginner
AMRAP in 8:00-12:00
3 clusters, 10#-15# dumbbells
14 box jumps
4 x 25-meter shuttle run

SKILL:
6x
3 rotational medicine ball throws each side
10 toes-to-bar or hanging leg lifts
Alternate max pull-ups or ring rows and max push-ups

MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice