Wednesday, August 31, 2016
A Brand X Method™ Teen Workout
WARM-UP:
3x or 5:00
Zigzag handstand walk or bear crawl => 10 Cossacks => 10 Mt. climbers => 10 box step ups => 10 single-leg toe touches => basic dot drill x 10
STRENGTH:
Varsity
Air squat, tempo – 5-second eccentric/down, 1-second hold, 2-second concentric, 1-second hold
2 x 30
Bulgarian squats w/2-second hold at top and bottom
2 x 10
Junior Varsity
Air squat, tempo – 5-second eccentric/down, 1-second hold, 2-second concentric, 1-second hold
2 x 20 Tempo
Bulgarian squats w/2-second hold at top and bottom
2 x 8
Novice and Beginner
Air squat, tempo – 5-second eccentric/down, 1-second hold, 2-second concentric, 1-second hold
2 x 10-15
Bulgarian squats w/2-second hold at top and bottom
CONDITIONING:
Varsity and Junior Varsity
30 burpees
Rest 2:00
Repeat 2x
Novice
20 burpees
Rest 2:00
Repeat 2x
Beginner
15 burpees
Rest 2:00
Repeat 2x
SKILL:
Varsity
2x
10-12 wide-grip pull-ups
10-12 dips
Junior Varsity
2x
6-8 wide-grip pull-ups
6-8 dips
Novice
2x
6-8 pull-ups
6-8 dips
Beginner
2x
5 pull-ups or progressions
10 push-ups
MOBILITY:
Shoulder distraction
Downward dog