Friday, October 20, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
High-rep front squat

WARM-UP:
3x or 5:00
Zigzag handstand walk or bear crawl => 10 Cossacks => 10 grasshoppers => Olympic wall squat => 10 single-leg toe touches => basic dot drill x 10

PREP:
3x
10 bandy lat pull-downs
10 squat thrusts

CONDITIONING:
Varsity
3 rounds
Hill run*
15 burpees
10 strict pull-ups

Junior Varsity
3 rounds
Hill run*
15 burpees
7 strict pull-ups

Frosh and Beginner
3 rounds
Hill run*
10 burpees
5 pull-ups (assisted okay)

*~600 meters maxing @ ~20-degree incline

SKILL:
Plank
Varsity – accumulate 5:00
Junior Varsity – accumulate 3:30
Frosh – accumulate 2:00
Beginner – accumulate 1:00

MOBILITY:
Pigeon
Forward fold