Monday, January 9, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 one-legged hops, each leg => 10 mountain climbers => 5 blocked squats => 30 seconds in the bottom of the squat => forward roll => 15-second passive hang => 100-meter run

CONDITIONING:
Varsity and Junior Varsity
20-18-16-14-12-10-8-6-4-2
Burpees
6-meter bear crawl between sets

Frosh
16-14-12-10-8-6-4-2
Burpees
6-meter bear crawl between sets

Beginner
12-10-8-6-4-2
Burpees
6-meter bear crawl between sets

ACCESSORY:
Varsity, Junior Varsity and Frosh
1:00 each side T-planks
10 strict toes-to-bar

Beginner
30-second each side T-plank
10 hanging leg lifts

MOBILITY:
Athlete’s choice