11
Feb
Thursday, February 11, 2016
A Brand X Method™ Teen Workout
WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run
SKILL:
Bench and floor press – external rotation of the shoulders
PREP:
2x
10 medicine ball chest passes w/partner
5 ring push-ups
STRENGTH:
Varsity, Junior Varsity and Novice
Bench press
10-10-5-5-3
Beginner
Floor press
10-10-5-5-3
CONDITIONING:
3:00 max burpees
SKILL:
Varsity, Junior Varsity and Novice
Handstand hold into walk
Beginner
Wall walk-up
MOBILITY:
Chest smash
Triceps stretch