Monday, November 7, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

SUPPLEMENTAL:
High-rep back squat (use front squat weight)

WARM-UP:
3x or 5:00
Zigzag handstand walk or bear crawl => 10 Cossacks => 10 grasshoppers => Olympic wall squat => 10 single-leg toe touches => basic dot drill x 10

PREP:
3x
10 bandy pull-downs
10 squat thrusts

CONDITIONING:
Varsity
3 rounds
Hill run (600-800-meters)
15 burpees
10 strict pull-ups

Junior Varsity
3 rounds
Hill run (600-800-meters)
15 burpees
7 strict pull-ups

Novice and Beginner
3 rounds
Hill run (600-800-meters)
10 burpees
5 pull-ups (assisted okay)

SKILL:
Varsity
Handstand obstacle course

Junior Varsity
Handstand walking

Novice
Wall walk-ups

MOBILITY:
Calf smash
Couch stretch
Athlete’s choice