Thursday, September 7, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Front squat

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 0:30 in bottom of the squat => walking lunge => broad jump => 10 one-legged side-to-side hops, each leg => 100-meter run

SKILL:
Push-up – safe shoulder position; translate to ring push-up

PREP:
2x
10 Cossacks
10 explosive push-ups

CONDITIONING:
Varsity and Junior Varsity
3 rounds
10-meter bear crawl
10 ring push-ups
20 walking lunges

Frosh
3 rounds
10-meter bear crawl
5 ring push-ups or 10 push-ups
20 walking lunges

Beginner
3 rounds
10-meter bear crawl
5-10 push-ups
15 walking lunges

SKILL:
Varsity
Partition in any way
20 strict pull-ups (chest-to-bar if able to)
100 sit-ups

Junior Varsity
Partition in any way
15 strict pull-ups (chest-to-bar if able to)
100 sit-ups

Frosh
Partition in any way
10 strict pull-ups (chest-to-bar if able to)
75 sit-ups

Beginner
Partition in any way
20 ring rows
50 sit-ups

MOBILITY:
Athlete choice