Thursday, December 15, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY:
Single-leg broad jumps
Weighted walking lunges

WARM-UP:
3x
15 squats
10 Spiderman lunges
4 x 25-meter shuttle sprint

SKILL:
Thruster – where do we explode?

PREP:
2x
10 Cossacks
2-5 chin-ups

CONDITIONING:
Varsity and Junior Varsity
21-15-9
Thrusters
Pull-ups

Novice and Beginner
15-12-9
Thrusters
Pull-ups or ring rows

SKILL:
Varsity and Junior Varsity
3x
Handstand hold to walk
30-second hollow hold
Max toes-to-bar

Novice and Beginner
3x
1:00 handstand or plank hold
30-second hollow hold