Friday, November 3, 2017

A Brand X Method™ Teen Workout

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:
Burpee – back position

PREP:
2x
5 inchworm push-ups
10 knees-to-elbow

CONDITIONING:
Varsity and Junior Varsity
15:00 cap
20=>1
6-count burpees
20-meter walk between rounds

Frosh
10:00 cap
20-18-16-14-12-10-8-6-4-2
6-count burpees
20-meter walk between rounds

Beginner
10:00 cap
18-15-12-9-6-3
6-count burpees
20-meter walk between rounds

SKILL:
Varsity and Junior Varsity
Handstand walk obstacle course

Frosh
Handstand walk

Beginner
Wall walk-ups

MOBILITY:
Upward dog
Downward dog
Child’s pose