Monday, December 21, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Front squat

ACCESSORY WORK:
Weighted box step-ups

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 Spiderman lunges => speed ladder => basic dot drill x 10

SKILL:
Wall ball shots – focus on controlling the descent

PREP:
2x
10 Cossacks
5 explosive push-ups

CONDITIONING:
Varsity and Junior Varsity
3 rounds
400-meter run
20 wall ball shots
20 box jumps

Novice
3 rounds
400-meter run
15 wall ball shots
15 box jumps

Beginner
3 rounds
200-400-meter run
10-15 wall ball shots or sit, stand and throw
10-15 box jumps or box step-ups

Advanced
20/14
Intermediate
14/10
Novice
10/8
Beginner
6-10

SKILL:
10:00
Handstand hold into walk
-or-
Wall walk-up and hollow holds

Plank holds
Varsity
Max hold
Junior Varsity, Novice, Beginner
Work on perfect hold position

MOBILITY:
Cobra
Downward dog
Child’s pose