Thursday, January 5, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY:
High box jumps

WARM-UP:
3x or 5:00
Handstand hold => handstand walk or bear crawl => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter back pedal

SKILL:
Box jump – knee position; soft landing

PREP:
2x
10 bandy shoulder presses
10 box step-ups

CONDITIONING:
AMGMAP in 12:00
Varsity
7 thrusters, 95#/65#
14 box jumps, 24”/20”
4 x 25-meter shuttle run

Junior Varsity:
AMGMAP in 12:00
7 thrusters, 55#/45#
14 box jumps, 24”/20”
4 x 25-meter shuttle run

Frosh:
AMGMAP in 12:00
7 thrusters, 35#/25#
14 box jumps, 20”
4 x 25-meter shuttle run

Beginner:
AMGMAP in 8:00-12:00
7 thrusters, 10#-15# dumbbells
14 box jumps, 12”-20”
4 x 25-meter shuttle run

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

Junior Varsity
1:30 plank
30 second dumbbell overhead hold

Frosh and Beginner
1:00 plank
30 second dumbbell overhead hold

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