Wednesday, July 27, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => 10 walking lunges => 50-meter high-knee skip => 50-meter carioca

SKILL:
Side shuffle – athletic posture

PREP:
2x
10 lateral side step onto box
5 explosive push-ups

CONDITIONING:
3 rounds, 3:00 of
Lateral hop over hurdle
10-meter side shuffle
Lateral hop over hurdle
Burpees
Rest 3:00 between rounds

Rest 5:00, then

50 wall ball shots for time

SKILL:
5:00-10:00
Varsity, Junior Varsity and Novice
Planche progressions

Beginner
Planks

MOBILITY:
T-spine smash
Pigeon stretch