Wednesday, February 8, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x
10-meter bear crawl => 50 high-knee running steps => 50 fanny kickers => 10 walking lunges => 10 burpees

SKILL:
Squat – knee position

PREP:
3x
10 bandy lat pull-downs
5 explosive push-ups

CONDITIONING:
Varsity
1-mile run
3 rounds
10 strict pull-ups
20 push-ups
30 squats
1-mile run

Junior Varsity
1-mile run
3 rounds
5 strict pull-ups
15 push-ups
25 squats
1-mile run

Frosh
1-mile run
3 rounds
3 strict pull-ups
10 push-ups
20 squats
1-mile run

Beginner
800-meter run
3 rounds
3 strict pull-ups (5 assisted or progression)
10 push-ups
20 squats
800-meter run

SKILL:
3x
1:00 plank
Max toes-to-bar or hanging leg lifts

MOBILITY:
Pigeon
Couch stretch