Monday, September 11, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand walk or bear crawl => 10 squats => 10 one-legged side-to-side hops, each leg => speed ladder => agility course => broad jump => 100-meter run

SKILL:
Muscle-up transition

PREP:
10 bandy presses
10 box step-ups

CONDITIONING:
Sub front squats for kids still developing their squats. Watch shoulder position for kids who do overhead squats. Setup should have a very upright torso. Think trying to put hips between heels.

Varsity
4 rounds
3 muscle-ups
9 overhead squats, 95#/65#
18 double-unders

Junior Varsity
4 rounds
3 muscle-ups
9 overhead squats, 55#/45#
18 double-unders

Frosh
3 rounds
2 muscle-ups
8 overhead squats, 35#/25#
16 double-unders

Beginner:
3 rounds
4 pull-ups or ring rows
8 front squats, 10# dumbbells-15# barbell
16 tuck jumps

**Muscle-up sub = 2x pull-ups
**Double-under sub = tuck jumps

SKILL:
Varsity
Accumulate 1:30 in L-sit and 3:00 in plank

Junior Varsity
Accumulate 1:00 in L-sit and 2:00 in plank

Frosh and Beginner
Accumulate 0:30 in L-sit and 1:30 in plank

MOBILITY:
T-spine smash
Hamstring floss
Athlete’s choice