Monday, September 28, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY WORK:
Broad jump

WARM-UP:
4x
10 arm circles forward=> 10 arm circles backward=> PVC dislocates=> 10-meter handstand walk=> 10 single-leg side-to-side hops, each leg=> 50-meter side shuffle (25 each side) => 50-meter back pedal

PREP:
5 medicine ball throws for height
10 lunges with rockets

SKILL:
Landing position for box jumps

CONDITIONING:
2 x AMRAP in 6:00, rest 2:00
3 hang power cleans
6 high box jumps
9 toes-to-bar

Varsity: 135/95; 40”/32”
Junior Varsity: 75/55; 30”/24”
Novice: 45/35; 24”/20”
Beginner: safe weight, 10-35; 12”-20”

SKILL:
15 handstand push-ups
-or-
5 wall walk-ups

MOBILITY:
Child’s pose
Upward dog
Downward dog