Friday, October 28, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
One-legged deadlifts
Bandy good mornings

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

SKILL:
Squat mechanics then introduction to goblet squat

PREP:
2x
10 Cossacks
10 walking lunges

CONDITIONING:
Varsity
AMGMAP in 7:00
10 goblet squats, 55#/35#
10 push-ups
200-meter run

Junior Varsity
AMGMAP in 7:00
10 goblet squats, 35#/25#
10 push-ups
200-meter run

Novice
AMGMAP in 7:00
8 goblet squats, 20#/15#
8 push-ups
200-meter run

Beginner
AMGMAP in 7:00
8 goblet squats, 10#-15#
5 push-ups
200-meter run

SKILL:
Varsity
3x
15 toes-to-bar
25 sit ups

Intermediate
3x
10 toes-to-bar
25 sit ups

Novice/Beginner
2x
10 toes-to-bar
25 sit ups

MOBILITY:
Pigeon
Hamstring smash