Monday, May 8, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => 10 walking lunges => 50-meter high-knee skip => 50-meter carioca

SKILL:
Side shuffle – athletic posture

PREP:
2x
10 lateral side steps onto box
5 explosive push-ups

CONDITIONING:
3 x 3:00 rounds
Lateral hop over hurdle or line
10-meter side shuffle
Lateral hop over hurdle or line
Burpees

-rest 5:00-

50 wall ball shots for time

SKILL:
Varsity, Junior Varsity, and Frosh
5:00 – banded iron cross

3x
10 hammer curls
20 skull crushers

Beginner
Planks and hollow holds

3x
10 hammer curls
20 skull crushers

MOBILITY:
T-spine smash
pigeon stretch