Monday, August 28, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => 10 walking lunges => 50-meter high-knee skip => 50-meter carioca

SKILL:
Back squat

PREP:
2x
10 lateral sidestep onto box
5 explosive push-ups

CONDITIONING:
Varsity, Junior Varsity and Frosh 3 rounds
400-meter run
25 squats

Beginner
3 rounds
400-meter run
10-15 squats

-then-

8-round Tabata 10-meter side shuffle burpee

SKILL:
3x
3 rotational medicine ball throws
3 broad jumps (perfect landing position)

5:00-10:00
Varsity, Junior Varsity and Frosh
Planche progressions

Beginner
Planks

MOBILITY:
T-spine smash
Pigeon stretch

Image Credit: https://www.danellmarksphotography.com