Thursday, May 5, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => 2 cartwheels
15-second passive hang => 15-second active hang
10 arm circles, forward => 10 arm circles, backward
100-meter high-knee skip

SKILL:
Wall ball shot – controlling the catch and descent

PREP:
2x
10 box step-ups
10 lunges
10 inchworms

CONDITIONING:
42-30-18
Wall ball shots
21-15-9
Pull-ups

Varsity – 20#/14#
Junior Varsity – 14#/10#
Novice and Beginner – 8#-10#

SKILL:
Varsity and Junior Varsity
2x-3x
5-10 rower roll-outs
Max knees to elbows
-then-
200-meter farmer’s carry

Novice
2x-3x
10-20 hollow holds
5-10 bench crunches
-then-
200-meter farmer’s carry

Beginner
10 wide-grip pull-ups (assisted okay)
5-10 close-grip pull-ups (assisted okay)
Fewest sets possible

MOBILITY:
Couch stretch
Athlete’s choice