Wednesday, April 5, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 lateral lunges => basic dot drill x 10 => 3 broad jumps => 2 forward rolls

SKILL:
Bracing the spine

PREP:
2x
10 bandy good mornings
10 knees-to-elbows

CONDITIONING:
“3 M”
5 rounds
30-second Airdyne bike sprint
30 mountain climbers
4 x 50-meter shuttle sprint
4:00 rest

SKILL:
Advanced
10:00 – lever practice
2 x 20 tempo push-ups

Junior Varsity and Frosh
10:00 – plank and hollow practice
3 x 10 tempo push-ups

Beginner
10:00 – plank and hollow practice
2 x 10 tempo push-ups

* Tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

MOBILITY:
Couch stretch
T-spine smash