Thursday, July 7, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 lateral lunges => basic dot drill x 10 => 3 broad jumps => 2 forward rolls

SKILL:
Bracing the spine

PREP:
2x
10 bandy good mornings
10 knees-to-elbows

CONDITIONING:
Varsity
5 rounds
1:00 plank hold
1:00 kettlebell swing

Junior Varsity and Novice
3 rounds
1:00 plank hold
1:00 kettlebell swing

Beginner
3 rounds
0:30-1:00 plank hold
0:30 kettlebell swing

Varsity
55#/35#
Junior Varsity
35#/25#
Novice
25#/20#
Beginner
10#-20#

SKILL:
Varsity
10:00 lever practice
2 x 20 tempo push-ups (4-second eccentric/down phase w/1-second holds at top and bottom)

Junior Varsity and Novice
10:00 plank and hollow practice
3 x 10 tempo push-ups (4-second eccentric/down phase w/1-second holds at top and bottom)

Beginner
10:00 plank and hollow practice
2 x 10 tempo push-ups (4-second eccentric/down phase w/1-second holds at top and bottom)

MOBILITY:
Couch stretch
T-spine smash