Wednesday, April 20, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY:
Weighted box step-ups

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:
Rowing – correct position for the catch

PREP:
2x
10 Cossacks
10 ring rows

CONDITIONING:
Partner row and run

Varsity and Junior Varsity
20:00
One partner runs 400 meters, other partner rows for calories, switch
Score total calories

Novice and Beginner
15:00
One partner runs 400 meter, other partner rows for calories, switch
Score total calories

SKILL:
5:00-10:00
Planche progressions

Beginner
Planks

MOBILITY:
T-spine smash
Pigeon stretch