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