Thursday, April 27, 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 step onto box
5 explosive push-ups

CONDITIONING:
3 rounds
Aerodyne
Box jumps
Burpees
Side-to-side hurdle hops
Mountain climbers

Work for 1:00 at each station. The clock does not reset or stop between exercises. Rest 3:00 between rounds.

SKILL:
5:00-10:00
Varsity, Junior Varsity, and Frosh
Planche progressions
3 x 10 bandy woodchoppers

Beginner
Planks
3 x 10 bandy woodchoppers

MOBILITY:
T-spine smash
Pigeon stretch