Monday, July 24, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

PREP:
2x
10 medicine ball chest passes
10 bandy pull-downs

CONDITIONING:
Varsity
3 rounds
Hill sprint
10 strict pull-ups
20 dips

Junior Varsity
3 rounds
Hill sprint
6 strict pull ups
15 dips

Frosh
3 rounds
Hill sprint
3 strict pull-ups
12 dips

Beginner
3 rounds
Hill sprint
5-10 ring rows
10-20 bench dips

SKILL:
Varsity, Junior Varsity, and Frosh
50 barefoot hops to start and end

Beginner
25 barefoot hops to start and end

Varsity and Junior Varsity
Levers
Skin-the-cats

Frosh and Beginner
Hollow holds
Planks

MOBILITY:
Chest smash
Athlete’s choice