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