Friday, November 6, 2015

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Zigzag handstand walk or bear crawl => 10 Cossacks => 10 Mt. climbers => 10 box step ups => 10 single-leg toe touches => basic dot drill x 10

STRENGTH:
Varsity
Tempo air squats (5-second eccentric/down, 1-second hold, 2-second concentric/up, 1-second hold)
2 x 30

Bulgarian squats (2-second hold at top and bottom)
2 x 10

Junior Varsity
Tempo air squat (5-second eccentric/down, 1-second hold, 2-second concentric/up, 1-second hold)
2 x 20

Bulgarian squats (2-second hold at top and bottom)
2 x 8

Novice and Beginner
Tempo air squats (5-second eccentric/down, 1-second hold, 2-second concentric/up, 1-second hold)
2 x 10-15

Bulgarian squats (2-second hold at top and bottom)

CONDITIONING:
Varsity and Junior Varsity
30 burpees
Rest 2:00, repeat 2x

Novice
20 burpees
Rest 2:00, repeat 2x

Beginners
15 burpees
Rest 2:00, repeat 2x

ACCESSORY WORK:
Varsity
2x
10-12 wide-grip pull-ups
10-12 dips

Junior Varsity
2x
6-8 wide-grip pull-ups
6-8 dips

Novice
2x
6-8 pull-ups
6-8 dips

Beginner
2x
5 pull-ups or progressions
10 push-ups

MOBILITY:
Shoulder distraction
Downward dog