Thursday, January 26, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Weighted lunges

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:
Front squat – focus on rack position

CONDITIONING:
Varsity and Junior Varsity
21-15-9
Dumbbell hang squat cleans
42-30-18
Burpees

Frosh and Beginner
15-12-9
Dumbbell hang squat cleans
30-24-18
Burpees

SKILL:
Varsity
10:00
Planche and lever practice

Junior Varsity, Frosh, and Beginner
10:00
L-sits and hollow holds

MOBILITY:
Child’s pose
Downward dog
Upward dog