Tuesday, June 26, 2018 – The Brand X Method

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand walk or bear crawl => 10 squats => 10 one-legged side-to-side hops, each leg => speed ladder => agility course => broad jump => 100-meter run

SKILL:
Muscle-up – the transition

PREP:
5:00
Mobility

2x
10 bandy presses
10 box step-ups

CONDITIONING
4 rounds
2-3 muscle-ups
18 one-arm dumbbell overhead walking lunges,
18 double-unders

**Sub unloaded overhead walking lunges if unable to keep arm straight and shoulder engaged
**Muscle-up sub = 2x pull-ups
**Double-under sub = tuck jumps

SKILL:
Varsity
Accumulate 1:30 in L-sit and 3:00 in plank

Junior Varsity
Accumulate 1:00 in L-sit and 2:00 in plank

Frosh and Beginner
Accumulate 0:30 in L-sit and 1:30 in plank

MOBILITY:
T-spine smash
Hamstring floss
Athlete’s choice