Monday, August 8, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Weighted walking lunges

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 3 cartwheels => Spiderman stretch => 10 one-legged side-to-side hops, each leg => pigeon stretch => speed ladder => 30 seconds in the bottom of the squat

PREP:
3x
10 Cossacks
10 box step-ups

SKILL:
Overhead squat – shoulder position
2 rounds
10 PVC overhead squats
30-second tribe jump

CONDITIONING:
12:00 cap
5 rounds
10 overhead squats
30 double-unders

Varsity
95#/65#
Novice
65#/45#
Novice
35#/25#
Beginner
Safe weight – PVC-15#

SKILL:
Varsity, Junior Varsity, and Novice
Lever progressions

Beginner
Hollow holds

MOBILITY:
Pigeon stretch
Couch stretch