Thursday, January 12, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Weighted box step-ups

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => 10 walking lunges => 50-meter high-knee skip => 50-meter carioca

SKILL:
Squat – mechanics review

PREP:
10 down dog => inchworms
3 x 3 blocked jumps => 1 broad jump
10 Cossacks

CONDITIONING:
AMGMAP in 12:00
4 x 25-meter shuttle sprint
10 burpees
10 box jumps
5 tempo front-blocked box squats*

*Have teens stand with toes against a plyo-box (ie, facing the box) to perform a squat with a 4-second eccentric/down phase and 1-second holds at top and bottom

MOBILITY:
T-spine smash
Pigeon stretch