Thursday, March 3, 2016

A Brand X Method™ Teen Workout

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:
Air squat – focus on stabilizing femurs at the hip

PREP:
2x
10 bandy pull-downs
10 Cossacks

CONDITIONING:
AMRAP in 10:00
5 strict pull-ups
10 six-count burpees
15 tempo squats (5 seconds on the way down)

SKILL:
Varsity and Junior Varsity
2x-3x
2:00 plank
5-10 strict toes-to-bar

Novice and Beginner
2x-3x
1:00 plank
20 sit-ups

MOBILITY:
Chest smash
Triceps stretch
Upward dog