Wednesday, August 5, 2015

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand hold => 10 squats => wall walk-up => 30 seconds in the bottom of the squat => forward roll => 10 vertical jumps => 5 inchworm push-ups => 5 pull-ups

SKILL:
Front squat – focus on proper rack, stacking, and bracing

PREP:
10 box step-ups
10 inchworm push-ups
10 pogos

Inchworm push-ups https://www.youtube.com/watch?v=OPItwidBKFg

CONDITIONING:
Varsity
4 rounds
3 muscle-ups
3 front squats, 155#/105#
25 double-unders

Muscle ups https://www.youtube.com/watch?v=_xwL4etypbE
Double Unders https://www.youtube.com/watch?v=hP7cZNTFihE

Junior Varsity
4 rounds
3 muscle-ups
3 front squats, 75#/55#
25 double-unders

Novice
4 rounds
2 muscle-ups
3 front squats, 55#/45#
25 double-unders

Beginners
4 rounds
3-5 pull ups or assisted pull ups
3 front squats, 10-25#
25 double-unders or 15 tuck jumps

SKILL:
Varsity
3x
2:00 plank hold
5 skin-the-cats

Plank on hands https://www.youtube.com/watch?v=tzNw7bTxp1Y

JV
3x
1:30 plank hold
3 skin-the-cats

Novice
3x
1:00 plank hold
1 skin-the-cat

MOBILITY:
Couch stretch
Downward dog with calf stretch
Athlete’s choice

Photo Credit:
Danell Marks Photography- San Diego, Ca​