Friday, October 6, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Weighted lunges

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 3 one-legged broad jumps, each leg => 5 perfect squats => 30 seconds in the bottom of the squat => 10 Spiderman lunges

SKILL:
Double-under

CONDITIONING:
Varsity
5 rounds
24 double-unders
12 air squats
3 box jumps, high
6 strict pull-ups

Junior Varsity
5 rounds
24 double-unders
12 air squats
3 box jumps, high
4 strict pull-ups

Novice:
5 rounds
24 double-unders
12 air squats
3 box jumps
2 strict pull-ups

Beginner
5 rounds
24 pogos
12 air squats
3 box jumps
6 ring rows

SKILL:
3x
5 partner woodchoppers
5 single-leg pendulums each leg
30 barefoot pogos

MOBILITY:
Accumulate 5:00 in the bottom of the squat
Hip capsule external rotation
Athlete’s choice