Wednesday, August 3, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

SKILL:
Push-up – external rotation of shoulders

PREP:
2x
10 medicine ball chest passes
5 ring push-ups

CONDITIONING:
AMGMAP in 10:00
5 pull-ups
10 push-ups
15 squats
30 side-to-side hops (15 each leg)

SKILL:
Varsity and Junior Varsity
Levers
Skin-the-cats

Novice and Beginner
Hollow holds
Planks

MOBILITY:
Chest smash
Athlete’s choice