Thursday, February 4, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 push-ups => handstand walk or bear crawl => 10 push-ups => speed ladder => 100-meter run

SKILL:
Bench press – external rotation for shoulders

STRENGTH:
Varsity, Junior Varsity, and Novice
Bench press
3 x 5

Beginner
Floor press
3 x 5

CONDITIONING:
Varsity and Junior Varsity
20 box jumps/step down
3:00 burpees
20 box jumps/step down

Novice
20 box jumps/step down
2:00 burpees
20 box jumps/step down

Beginner
10-15 box jumps/step down
2:00 burpees
10-15 box jumps/step down

ACCESSORY:
Varsity and Junior Varsity
3x
10 bandy pull-aparts
10 ring rows

Novice
2x
10 bandy pull-aparts
10 ring rows

Beginner
2x
10 bandy pull0-aparts
10 ring rows

MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice