Thursday, September 28, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 10 Spiderman lunges => 10 one-legged side-to-side hops, each leg => basic dot drill w/180-degree turn at each side x 10 => 100-meter run

SKILL:
Push press – dip mechanics

Workout
Varsity
AMRAP in 10:00
15 push presses, 95#/65#
20 walking lunges
10-20-30-meter shuttle run

Junior Varsity
15 push presses, 55#/45#
20 walking lunges
10-20-30-meter shuttle run

Frosh
15 push presses, 35#/25#
20 walking lunges
10-20-30-meter shuttle run

Beginner
15 push presses, 5#-10# dumbbells or 15#-25# barbell
20 walking lunges
10-20-30-meter shuttle run

SKILL:
3x
3 broad jumps
15-second L-hang

Varsity
3 muscle-ups

Junior Varsity, Frosh, and Beginner
Muscle-up progressions

MOBILITY:
Banded overhead distraction
Downward dog
Athlete’s choice