4
May
Thursday, May 4, 2017
A Brand X Method™ Teen Workout
STRENGTH:
Deadlift
ACCESSORY:
Good mornings
WARM-UP:
3x
Arm circles, forward and backward => Handstand hold/attempt => handstand walk or bear crawl => banded shoulder distraction => 3 cartwheels => basic dot drill x 10 => 100-meter run
PREP:
3x
10 curb jumps
100-meter accelerating run
CONDITIONING:
5 x 200-meter sprint
Rest 3:00 between
SKILL:
Varsity
10:00 – lever practice
3x
Max chin-ups
10 ring rows
Junior Varsity
10:00 – plank and hollow practice
3x
Max chin-ups
10 ring rows
Frosh and Beginner
10:00 – plank and hollow practice
3x
Max chin-ups
10 ring rows
MOBILITY:
Shoulder distraction
Chest smash
Calf smash
Couch stretch