Thursday, January 28, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Forward roll => handstand hold/attempt => precision jump => speed ladder => broad jump => 10 squats => max distance medicine ball toss (8#-14#) and retrieve

SKILL:
Lunge – focus on wide base and vertical shin when stepped out

PREP:
10 box step-ups
10 pogos

CONDITIONING:
3:00 of
15 seconds – burpees
5-second rotation
15 seconds – lateral box step-overs
5-second rotation
15 seconds – hillbilly prowler

Rest 2:00 between rounds

Varsity
5 rounds
Junior Varsity
4 rounds
Novice
2-3 rounds

SKILL:
Varsity
2:00 plank
30-second dumbbell overhead hold

Junior Varsity and Novice
1:30 plank
30-second dumbbell overhead hold

Beginner
1:00 plank
30-second dumbbell overhead hold

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