Thursday,August 4, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Zigzag handstand walk or bear crawl => 10 Cossacks => 10 grasshoppers => Olympic wall squat => 10 single-leg toe touches => basic dot drill x 10

PREP:
10 bandy pull downs
5 inchworm push-ups
5 explosive push-ups

STRENGTH:
Varsity and Junior Varsity
10 =>1
Dips
Chin-ups

Novice
15-12-9-6-3
Push-ups
10-8-6-4-2
Chin-ups

Beginner
10-8-6-4-2
Push-ups
Chin-ups (assisted okay)

CONDITIONING:
1:00 – mountain climbers
2:00 – box jumps
1:00 – mountain climbers

SKILL:
Varsity
Ring handstands

Junior Varsity
Freestanding handstands

Novice
Handstand holds

Beginner
Wall walk-ups

MOBILITY:
Triceps stretch
T-spine smash