Thursday, July 28, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 Spiderman lunges => speed ladder => basic dot drill x 10

SKILL:
Pull-up – shoulder and lat engagement

PREP:
3x
10 bandy lat pull-downs
10 box step-ups
5 explosive push-ups

CONDITIONING:
1-mile time trial
Immediately into
AMGMAP in 10:00
5 pull-ups
10 push-ups
15 squats

SKILL:
10:00
Varsity, Junior Varsity, and Novice
Lever work
Beginner
Hollow hold and plank

MOBILITY:
Hamstring smash
Shoulder distraction