Wednesday, August 26, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY WORK:
Weighted box step-ups

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 Spiderman lunges => speed ladder => basic dot drill x 10

Handstand Walk https://www.youtube.com/watch?v=-flU2fivvtE
Jumping Jacks  https://www.youtube.com/watch?v=r1NeUIYQzRQ
Air Squat  https://www.youtube.com/watch?v=dQgLsKKX-fE

SKILL:
Wall ball shots – controlling the descent

Wall Ball Slo Mo https://www.youtube.com/watch?v=I2J4lF4st9o

PREP:
2x
10 Cossacks
5 explosive push-ups

Cossacks https://www.youtube.com/watch?v=C8Wrr3Onrq0
Push Ups- Explosive https://www.youtube.com/watch?v=4ywr5LhnGGQ

WORKOUT:
Varsity/Junior Varsity
3 rounds
400-meter run
20 wall ball shots
20 box jumps

Novice
3 rounds
400-meter run
15 wall ball shots
15 box jumps

Box Jumps  https://www.youtube.com/watch?v=f13X3JsW-qE

Beginner
3 rounds
200-400-meter run
10 wall ball shots
10 box jumps

SKILL:
10:00 to work on
Handstand hold into walk
-or-
Wall walk ups or hollow holds

Plank holds
Varsity
Max hold
Junior Varsity/Novice/Beginner
Work on perfect hold position

MOBILITY:
Cobra (upward dog)
Downward dog
Child’s pose

Photo Credit:
Danell Marks Photography- San Diego, Ca