Wednesday, July 6, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Squat
1 x AMAP

ACCESSORY:
Jump for height
Single-leg box jumps

WARM-UP:
10-meter handstand walk => forward roll=> 10 walking lunges=> 10 walking toe touches=>10 box step-ups => 5 pull-ups => 5 push-ups => 100-meter run

SKILL:
Good overhead position with a single arm

PREP:
3x
10-meter bear crawl square
10 walking lunges
10 explosive push-ups

WORKOUT:
With a single dumbbell
3 goblet squats
3 lunges, right hand
3 overheads, right hand
3 goblet squats
3 lunges, left hand
3 overheads, left hand

SKILL:
Varsity
100 bandy push-downs
2:00 L-sit

Junior Varsity
50-75 bandy push-downs
1:00 L-sit

Novice and Beginner
15-30 push-ups
3x
10-15 second L-sit

MOBILITY:
Cobra
Downward dog
Child’s pose