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