Thursday, August 31, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Single-leg box jump

WARM-UP:
3x or 5:00
Arm circles, forward/backward => leg swings, forward/backward and side to side => 3 handstand holds/attempts => 10 squats => 30 seconds in the bottom of the squat => speed ladder => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter run

SKILL:
Toes-to-bar – review mechanics

PREP:
2x
10 ball slams
10 walking lunges

CONDITIONING:
Varsity
25 toes-to-bar
50 mountain climbers
400-meter run
20 toes-to-bar
40 mountain climbers
300-meter run
15 toes-to-bar
30 mountain climbers
200-meter run
10 toes-to-bar
20 mountain climbers
100-meter run
5 toes-to-bar
10 mountain climbers

Junior Varsity
24 toes-to-bar
48 mountain climbers
400-meter run
20 toes-to-bar
40 mountain climbers
300-meter run
16 toes-to-bar
32 mountain climbers
200-meter run
12 toes-to-bar
24 mountain climbers
100-meter run
8 toes-to-bar
12 mountain climbers

Frosh
15 toes-to-bar
30 mountain climbers
400-meter run
12 toes-to-bar
24 mountain climbers
300-meter run
9 toes-to-bar
18 mountain climbers
200-meter run
6 toes-to-bar
12 mountain climbers
100-meter run
3 toes-to-bar
6 mountain climbers

Beginner
15 leg lifts
30 mountain climbers
400-meter run
12 leg lifts
24 mountain climbers
300-meter run
9 leg lifts
18 mountain climbers
200-meter run
6 leg lifts
12 mountain climbers
100-meter run
3 leg lifts
6 mountain climbers

SKILL:
3x
50 pogos each leg
30 flutter kicks

MOBILITY:
Cobra
Downward dog
Child’s pose