Friday, November 18, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
3 x 2 one-legged broad jumps
3 x 3 broad jumps
2:00 between sets

WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand walk or bear crawl =>10 jumping jacks => 10 squats => 10 left-leg hops, forward and backward => 100-meter run => 10 right-leg hops, forward and backward

SKILL:
Double-unders – body position

PREP:
2x
10 ring rows
10 squats

CONDITIONING:
AMGMAP in 5:00, rest 2:00 and repeat 2 times for a total of 3 work sets
Varsity:
200-meter run
25 double-unders
10 ring push-ups

Junior Varsity
200-meter run
25 double-unders
10 ring push-ups

Novice
200-meter run
20 double-unders
10 push-ups

Beginner (reduce total number of work sets to 2)
200-meter run
20 double-unders
10 push-ups

SKILL:
Varsity and Junior Varsity
Lever progressions and flag holds

Novice and Beginner
Hollow holds and active hangs

MOBILITY:
Pigeon stretch
Couch stretch
Athlete’s choice