Monday, January 23, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossack squats => 10 one-legged side-to-side hops, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-meter carioca => 50-meter high-knee skip

STRENGTH:
15:00 cap
3 max sets of weighted pull-ups
After each set, do one max set of perfect push-ups

CONDITIONING:
3 rounds
100-meter sprint
walk back
50-meter sprint

SKILL:
Varsity and Junior Varsity
3x
Ring handstand hold
10 reverse shrugs

Frosh
3x
Handstand hold
10 reverse shrugs

Beginner
3x
Wall walk-up
10 reverse shrugs

MOBILITY:
Calf smash
Couch stretch