Wednesday, June 17, 2015

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Zigzag handstand walk or bear crawl => 10 Cossacks => 10 mountain climbers => 10 box step-ups => 10 single-leg toe touches => basic dot drill x 10

Cossacks https://www.youtube.com/watch?v=C8Wrr3Onrq0
Mountain Climbers 2 https://www.youtube.com/watch?v=Ui6FoE9oOw8

STRENGTH:
Varsity
2 x 30
Air squat, tempo (5-second eccentric, 1-second hold, 2-second concentric, 1-second hold)
2 x 10, each leg
Bulgarian squats (2-second hold at top and bottom)

JV
2 x 20
Air squat, tempo (5-second eccentric, 1-second hold, 2-second concentric, 1-second hold)
2 x 8, each leg
Bulgarian squats (2-second hold at top and bottom)

Novice
2 x 10-15
Air squat, tempo (5-second eccentric, 1-second hold, 2-second concentric, 1-second hold)
2 x 5, each leg
Bulgarian squats (2-second hold at top and bottom)

CONDITIONING:
Varsity and JV
3 rounds, rest 2:00 in between
30 burpees

Burpees https://www.youtube.com/watch?v=4H4uu_ulfyM

Novice
2 rounds, rest 2:00 in between
20 burpees

Beginners
2 rounds, rest 2:00 in between
15 burpees

SKILL:
Varsity
2x
10-12 wide-grip pull-ups
10-12 dips

Bar Dips https://www.youtube.com/watch?v=Kiwxq1V3Cmc

JV
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

Photo Credit:
Danell Marks Photography