Thursday, April 21, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 push-ups => handstand walk or bear crawl => 10 push-ups => speed ladder => 100-meter run

SKILL:
Bench press – external rotation for shoulders

STRENGTH:
Varsity, Junior Varsity and Novice
Bench press
3 x 3

Beginner
Floor press
3 x 5

SKILL:
Medicine ball relay – Set cones out 10, 20, and 30 meters from start line and place one medicine ball at each cone. We usually use 10, 14 and 20 pounds. Sprint to first ball pick it up and sprint back to start. Repeat for the 20- and 30-meter balls. Rest 1:00. Pick up 10-pound ball sprint to first cone and put it down sprint back to start. Pick up 14-pound ball, sprint to second cone, put ball down and sprint back. Pick up 20-pound ball, sprint to third cone, put ball down and sprint back. Rest 1:00

MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice