Tuesday, January 9, 2018

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => 10 walking lunges => 50-meter high-knee skip => 50-meter carioca

SKILL:
5:00 mobility
Side shuffle – athletic posture; side shuffle practice

PREP:
2x
10 lateral sidestep onto box
5 explosive push-ups

CONDITIONING:
8-round Tabata
10-meter side shuffle w/burpees

STRENGTH:
3 rounds
Max chin-ups
12-15 hammer curls
rest 2:00
Max push-ups
12-15 dumbbell skullcrushers

SKILL:
Begin as group so everyone works together
Varsity, Junior Varsity, and Frosh
2x
10 two-position Turkish get-up
1:00 single-leg pogos

Beginner
2x
10 two-position Turkish get up
20-35 single-leg pogos

MOBILITY:
T-spine smash
Pigeon stretch